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7
Jan

Monday 010818

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

Strength

Every 2 Minutes for 10 Minutes:

1 Overhead Squat @ 80% 1rm, Climbing

[Scale 1]:

1 Overhead Squat @ 80% 1rm, Across

[Scale 2]:

1 Overhead Squat @ Moderate Weight

Overhead Squat (5 x 1 @ 80% 1rm, Climbing)

Conditioning

20 Minute Time Cap.

Metcon (Time)

4 Rounds of:

500m Row

10 Overhead Squats (155/105)

[Scale 1]:

4 Rounds of:

500m Row

10 Overhead Squats (115/75)

[Scale 2]:

4 Rounds of:

350m Row

10 Overhead Squats (65/45)

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