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22
Jan

Monday 012317

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

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Workout of the Day

* 15 Minute Time Cap

Metcon (Time)

21 Dumbbell Thrusters*

400m Row

18 Dumbbell Thrusters

400m Row

15 Dumbbell Thrusters

400m Row

* You pick the weight, this WOD should be fast and heavy. Pick a pair of dumbbells that you cannot do unbroken, but take no more than three sets to complete.

[Scale 1]:

No Change

[Scale 2]:

Thruster Reps 15-12-9

300m Row

* Reduce the volume to go faster, still go heavy on the dumbbells. Keep row times under 2 minutes.

After Party

Metcon (AMRAP – Rounds and Reps)

2 Minute AMRAP of:

7 Toes to Bar

3 Wall Walks (nose to wall)

* Rest 2 Minutes

** Repeat x 5

[Scale 1]:

No Change

[Scale 2]:

7 Knee Tucks

3 Wall Walks (Scale Height)

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