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18
Apr

Tuesday 041916


Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Workout of the Day

* 35 Minute Time Cap

Woehlke (3 Rounds for time)

3 Rounds, Each For Time of:

4 Jerks (185/125)

5 Front Squats (185/125)

6 Power Cleans (185/125)

40 Pull-Ups

50 Push-Ups

60 Sit-Ups

* Rest 3 Minutes Between Rounds

[Scaling Suggestions]:

[Scale 1]:

3 Rounds, Each For Time of:

4 Jerks (155/105)

5 Front Squats (155/105)

6 Power Cleans (155/105)

30 Pull-Ups

40 Push-Ups

50 Sit-Ups

[Scale 2]:

3 Rounds, Each For Time of:

4 Jerks (105/75)

5 Front Squats (105/75)

6 Power Cleans (105/75)

20 Barbell Pull-Ups

20 Push-Ups

20 Sit-Ups
Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.

He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.

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