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13
Jan

Sunday 011418

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

Conditioning

12 Minute Time Cap.

Record the score for Jackie under section A.

Note the time you completed the 1,000m Row and record that under section B.

A: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
[Scale 1]:

1,000m Row

50 Thrusters (45/35)

30 Kneeling Barbell Pull-Ups

[Scale 2]:

800m Row

30 Thrusters (35/25)

30 Ring Rows

B: 1000m Row (Time)

Max Effort 1000m Row

Midline

12 Minute Time Cap.

Metcon (Time)

L-Sit TRIAD

3 Attempts at Max Effort:

L-Sit on Parallettes

Then,

3 Attempts at Max Effort:

Hanging L-Sit

Then,

3 Attempts at Max Effort:

L-Sit on Rings

* Score = Best attempt (time) from each variation added together.

[Scale 1]:

Tuck Knees for all 3 L-Sit variations.

[Scale 2]:

Tuck Hold on Boxes

Hang Hold

Ring Support Hold

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