Call Us: (518) 459.4444

19
Jun

Monday 062016


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

View Public Whiteboard

Workout of the Day

* 16 Minute Time Cap

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
[Scale 1]:

7 Rounds of:

11 Deadlifts (75% Body Weight)

100m Sprint

[Scale 2]:

7 Rounds of:

11 Deadlifts (50% Body Weight)

100m Sprint

Strength

Metcon (Weight)

On the Minute for 10 Minutes:

ODD: 6 Single Arm Push Press / Side

EVEN: 10 Strict Ring Pull-Ups

* You Pick DB Weight, Make it Heavy

Record Ring Scaling in Comments.

[Scale 1]:

No Change

[Scale 2]:

You Pick DB Weight

10 Ring Rows

Leave a Reply