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8
Jan

Monday 010917

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

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Workout of the Day

* 25 Minute Time Cap

Metcon (Time)

10 Rounds of:

3 Weighted Pull-Ups (45/30)

5 Strict Pull-Ups

7 Kipping Pull-Ups

* Each round must be done unbroken. Coming off the bar = a failed set that must be restarted. Hold a dumbbell between the legs held in place by crossed ankles and let it drop to the floor after the weighted pull-ups.

[Scale 1]:

10 Rounds of:

1 Chin Over the Bar Hold (:3)

3 Strict Pull-Ups

5 Kip Swings

[Scale 2]:

10 Rounds of:

1 Chin Over the Barbell Hold (:10)

10 Barbell Pull-Ups

:10 to :20 Pull-Up Bar Hang (Wrap thumbs around the bar)

* For Scale 2 perform the hold and barbell pull-up without letting go of the barbell, then stand and move on to the hang. Choose a challenging amount of time to hang.

After Party

Tabata Hollow / Superman Holds (Time)

(:20 On, :10 Off – 8 Rounds)

Hollow Hold

Superman Hold

* Alternate between movements.

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