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1
Nov

Wednesday 110216

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

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Strength

Every 2:30 Minutes for 5 Sets:

3 Strict Press @ 70% 1RM, Climbing

[Scale 1]:

3 Strict Press @ 70% 1RM, Across

[Scale 2]:

3 Strict Press @ Moderate Weight, Climbing

Strict Press (5 x 3 @ 70% 1RM, Climbing)

After Party

Metcon (Weight)

3 Sets of:

15 Deadbug w/ Heart Beat (53/35)

* Rest :30

15 Band Pull-Aparts

* Rest :30

:30 Reverse Plank HOLD

* Rest :30

* Record KB Weight used.

[Scale 1]:

Kettlebell Weight (45/30)

[Scale 2]:

Kettlebell Weight (35/26)

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