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25
Sep

Monday 092616

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

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Workout of the Day

Every 2:30 for 5 Sets:

5 Overhead Squats @ 80% 1RM, Climbing

[Scale 1]:

80%, Across

[Scale 2]:

@ Moderate Weight, Climbing

Overhead Squat (5 x 5 @ 80%, Climbing)

After Party

* 10 Minute Time Cap.

* Subtract 3 minutes from the total time to record how long it took to complete all the V-Ups. Also, record the total Handstand Hold time as well.

Metcon (2 Rounds for time)

40 V-Ups

3 Minutes MAX: Handstand HOLD

40 V-Ups

[Scale 1]:

No Charge

[Scale 2]:

40 AB Mat Sit-Ups

3 Minutes MAX: Overhead Plate HOLD (45/35)

40 AB Mat Sit-Ups

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