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15
Sep

Friday 091616


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

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Workout of the Day

* 45 Minute Time Cap

Metcon (Time)

1 Mile Run with a Wall Ball (20/14)

Then, 8 Rounds of:

10 Wall Balls (20/14)

1 Rope Climb (15′)

800m Run with a Wall Ball (20/14)

Then, 4 Rounds of:

10 Wall Balls (20/14)

1 Rope Climb (15′)

400m Run with a Wall Ball (20/14)

Then, 2 Rounds of:

10 Wall Balls (20/14)

1 Rope Climb (15′)

[Scale 1]:

If you have a sub 8 minute mile time do the RX Run, if not scale to: 1,200m, 800m, 400m

Rounds: 6,3,1

Wall Ball (No Change)

Rope Climb (10′)

[Scale 2]:

Runs: 800m, 400m, 200m

Rounds: 8, 4, 2

Wall Ball (14/10)

2 Rope Get-Ups
Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

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