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16
Sep

Saturday 091716


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

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Workout of the Day

* 35 Minute Time Cap

(Compare to 9/11/15)

2 Pood = 70#, Ladies RX = 53.

[Scale 1]:

Using a (53/35) Kettlebell:

16 Turkish Get-Ups, Right Arm

40 Swings

16 Overhead Squats, Left Arm

40 Swings

16 Overhead Squats, Right Arm

40 Swings

16 Turkish Get-Ups, Left Arm

[Scale 2]:

Using a (35/26) Kettlebell:

12 Turkish Get-Ups, Right Arm

35 Swings

12 Overhead Squats, Left Arm

35 Swings

12 Overhead Squats, Right Arm

35 Swings

12 Turkish Get-Ups, Left Arm

Arnie (Time)

For Time:

With a single 2 pood kettlebell:

21 Turkish get-ups, Right arm

50 Swings

21 Overhead squats, Left arm

50 Swings

21 Overhead squats, Right arm

50 Swings

21 Turkish get-ups, Left arm
In honor of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009
To learn more about Arnie click here

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