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8
Dec

Friday 120916

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

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Workout of the Day

* 25 Minute Time Cap

Danielle (Rowing) (Time)

50 Pull-Ups

400m Row

21 Thrusters (95/65)

800m Row

21 Thrusters (95/65)

400m Row

50 Pull-Ups

[Scale 1]:

35 Pull-Ups

400m Row

21 Thrusters (75/55)

800m Row

21 Thrusters (75/55)

400m Row

35 Pull-Ups

[Scale 2]:

35 Barbell Pull-Ups

400m Row

21 Dumbbell Thrusters (40/30)

800m Row

21 Dumbbell Thrusters (40/30)

400m Row

35 Barbell Pull-Ups

After Party

Tabata Hollow / Superman Holds (Time)

(:20 On, :10 Off – 8 Rounds)

Hollow Hold

Superman Hold

* Alternate between movements.

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