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26
May

Sunday 052718

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

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Skills Practice

10 Minutes to build to a max height for 1 reps.

Record height in inches.

Seated Box Jump (Distance)

Conditioning

Jack (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

10 Push Press (115/80)

10 Kettlebell Swing (53/35)

10 Box Jumps (24/20)

[Scale 1]:

20 Minute AMRAP of:

10 Push Press (95/65)

10 Kettlebell Swing (45/30)

10 Box Jumps (24/20)

[Scale 2]:

20 Minute AMRAP of:

10 Push Press (65/45)

10 Kettlebell Swing (35/26)

10 Box Jumps (20/12)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Midline

Tabata Ring Holds (8 Rounds for time)

Tabata (:20 On, :10 Off – 8 Rounds)

Ring Support HOLD

Bottom of Dip HOLD

[Scaling Suggestions]:

[Scale 1]:

Same as RX, or mix & match RX & Scale 2.

[Scale 2]:

Top of Ring Push-Up HOLD

Bottom of Ring Push-Up HOLD

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