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6
Dec

Wednesday 120716

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

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Workout of the Day

Nukes (AMRAP – Reps)

8 Minutes to Complete:

1,600m Row

MAX Deadlifts (315/205)

Then,

10 Minutes to Complete:

1,600m Row

MAX Power Cleans (225/155)

Then,

12 Minutes to Complete:

1,600m Row

MAX Overhead Squats (135/95)

[Scale 1]:

Row 1,200 Each Round.

Deadlift (225/155)

Power Clean (155/105)

Overhead Squat (135/95)

[Scale 2]:

Row 6 Minutes

Max Deadlifts (155/105)

Row 7 Minutes

Max Power Cleans (115/75)

Row 9 Minutes

Max Overhead Squat (95/65)

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