01/09/2016

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

If you had one extra hour of free time a day, how would you use it?

WOD

Team WOD

Metcon (Time)

For Time:

100 ft. Bear Crawl (one athlete @ a time)

50 Jumping Jacks

40 Thrusters 95/65

30 Box Jumps 24/20

20 KBS 53/35

10 Ring Dips

1200m Row (every 200m switch) *

10 Ring Dips

20 KBS 53/35

30 Box Jumps 24/20

40 Thrusters 95/65

50 Jumping Jacks

100 ft. Bear Crawl (one athlete @ a time)
*partner does burpees while other rows