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22
Dec

Saturday 122317

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

Workout of the Day

40 Minute Time Cap.

12 Days of Albany CrossFit (Christmas) (Time)

12 Rounds of:

100m Row

2 Pistols

3 Power Cleans (135/95)

4 Burpees Over bar

5 Toes 2 Bar

6 Wall Balls (24/20)

7 Pull Ups

8 Kettlebell Snatch (53/35) (4 Left/Right)

9 Push Ups

10 (Total) Alternating Lunges

11Deadlifts (135/95)

12 Wall Walks

*There are 12 total rounds with one new movement being added at the start of every new round.

I.E. do 1 100m Row, then 2 Pistols + 100m Row, then 3 Power Cleans (135/95) + 2 Pistols + 100m Row.

**The WOD is complete when the 12th 100m Row is done in the round that begins with 12 Wall Climbs.
[Scale 1]:

100m Row

2 Scaled Pistols

3 Power Cleans (115/75)

4 Burpee Over Bar

5 Knee Tucks

6 Wall Balls (14/10)

7 Ring Rows

8 Dumbbell Snatch (35/20) (4 per Side)

9 Push Ups

10 (TOTAL) Alternating Lunges

11 Deadlifts (115/75)

12 Wall Walks

[Scale 2]:

100m Row

2 Air Squats

3 Power Cleans (75/55)

4 Burpees

5 AB MAT Sit-Ups

6 Wall Balls (10/8)

7 Ring Rows

8 Dumbbell Snatch (25/15) (4 per Side)

9 Push Ups

10 (TOTAL) Alternating Lunges

11 Deadlifts (75/55)

12 Wall Walks (Reduce Height on Wall Walked)

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