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25
Oct

Wednesday 102616

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

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Strength

Every 3 Minutes for 4 Sets:

8 Good Morning @ 50% Body Weight, Across

[Scale 1]:

No Change

[Scale 2]:

8 Good Morning @ Moderate Weight w/ Good Technique

Good Mornings (4 x 8 @ 50% Body Weight, Across)

Workout of the Day

* 12 Minute Time Cap

Metcon (Time)

50 Wall Balls (20/14)

50 Deadlifts (185/125)

50 Handstand Push-Ups

* Each time you break a set of wall balls or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.

[Scale 1]:

No Change

[Scale 2]:

50 Wall Balls (14/10)

50 Deadlifts (125/85)

50 Hand Release Push-Ups

* Each time you break a set of wall balls or handstand push-ups, deadlift the barbell and hold it at your waist for 7 seconds before returning to the ball or wall.

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