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3
Dec

Sunday 120416

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

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Workout of the Day

Every 2 Minutes for 14 Minutes:

1 Overhead Squat @ 80% 1RM, Climbing

[Scale 1]:

1 Overhead Squat @ 80% 1RM, Across

[Scale 2]:

1 Overhead Squat @ Moderate Weight

Overhead Squat (7 x 1 @ 80% 1RM, Climbing)

After Party

* 15 Minute Time Cap

Metcon (Time)

10-8-6-4-2 of:

Strict Handstand Push-Ups

5-4-3-2-1 of:

Rope Climbs (15′)

[Scale 1]:

5-4-3-2-1 of:

Strict Handstand Push-Ups (To AB Mats)

5-4-3-2-1 of:

Rope Climb (10′)

[Scale 2]:

10-8-6-4-2 of:

Pike Push-Ups

5-4-3-2-1 of:

Rope Get-Ups

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