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

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Workout of the Day

Strength

* Build to a challenging single rep or warm-up to WOD weight in 12 minutes.

Deadlift (Challenging Single)

Metcon (Time)

8 Deadlifts (365/245)

40 GHD Sit-Ups

80 Double Unders

4 Rope Climbs

80 Wall Balls (20/14)

4 Rope Climbs

80 Double Unders

40 GHD Sit-Ups

8 Deadlifts (365/245)

[Scale 1]:

8 Deadlifts (275/185)

40 V-Ups

80 Double Unders

4 Rope Climbs

80 Wall Balls (14/10)

4 Rope Climbs

80 Double Unders

40 V-Ups

8 Deadlifts (275/185)

[Scale 2]:

8 Deadlifts (185/125)

35 AB Mat Sit-Ups

50 Single Unders

4 Climbs Get-Ups

50 Wall Balls (10/8)

4 Climbs Get-Ups

50 Single Unders

35 AB Mat Sit-Ups

8 Deadlifts (185/125)

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