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4
Jan

Thursday 010517

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

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Workout of the Day

* 15 Minute Time Cap

G.I. Jane (Time)

100 Burpee Pull-Ups

[Scale 1]:

No Change

[Scale 2]:

5 Rounds of:

10 Burpees

10 Ring Rows

After Party

* Complete part A before B, B before C.

A: Barbell Calf Raises (3 x 20 @ (135/95), (115/75) or (95/65))

B: Good Mornings (3 x 15 @ (135/95), (115/75) or (95/65))

C: Bent Over Row (3 x 10 @ (135/95), (115/75) or (95/65))

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