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29
Dec

Sunday 123018

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

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Skills Practice

A: Kettlebell Arm Bar (No Measure)

2 Mins. / Side

B: Turkish Get Up (Practice Technique )

Conditioning

30 Min. Time Cap.

Re-Test from 10.21.17

Arnie (Time)

For Time:

With a single 2 pood kettlebell:

21 Turkish get-ups, Right arm

50 Swings

21 Overhead squats, Left arm

50 Swings

21 Overhead squats, Right arm

50 Swings

21 Turkish get-ups, Left arm
In honor of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009
To learn more about Arnie click here
RX Weight (70/53)

Swings = American Swings

[Scale 1]:

Weight (53/35)

[Scale 2]:

Weight (35/26)

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

3 Mins. Couch Stretch / Side

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