01/03/2016

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

Have you ever found yourself in a place or position and asked yourself ” How did I end up here?”

Warm-up

10 Goblet Squats

10 Lateral Lunges

15 Sec. Handstand Hold

10 Push Ups

10 Pull Ups

1min Hip Opener

Gymnastics

Rope Climbs: (wear long socks)

WOD

EMOM 2 Burpees & “Death By Wall Ball”

(repeat: 01/05/2015)

Metcon (AMRAP – Rounds)

2 Burpees – 02 Wall Balls (20/14)

2 Burpees – 04 Wall Balls (20/14)

2 Burpees – 06 Wall Balls (20/14)

2 Burpees – 08 Wall Balls (20/14)

and so on for 10 rounds
There will be a cash-out penalty.