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28
Jan

Sunday 012917

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

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Workout of the Day

* 15 Minute Time Cap.

* If it’s somehow nice outside – run instead of row.

Metcon (Time)

3 Rounds of:

400m Row

21 Kettlebell Swings (53/35)

12 Pull-Ups

[Scale 1]:

Kettelbell (45/30)

[Scale 2]:

3 Rounds of:

300m Row

21 Kettlebell Swings (35/26)

12 Barbell Pull-Ups

After Party

Metcon (AMRAP – Reps)

Tabata (:20 On, :10 Off – 16 Rounds)

Hollow HOLD

Hollow Raises

Plank HOLD (Forearm)

Flutter Kicks

Side Plank (Left Side on Forearm)

Side Plank (Right Side on Forearm)

Grasshoppers

V-Ups

* Switch to a new exercise each round keeping the order listed above.

For the HOLDS, each full :10 completed counts as 1 rep.

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