01/12/2016

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

If you were going to go to the movies alone, what would be the perfect type film for you to watch by yourself?

Strength / Skill

5 sets of:

Front Squats x 3 reps

rest/transition- 30 seconds

Wall Climbs x 3 reps

rest 2 minutes

Front Squat (build to a 3rm)

*Enter in the heaviest THREE reps.

WOD

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP of:

5 Thrusters (95/65#)

5 Burpees
rest exactly 2 minutes then:

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP of:

5 Hand Release Push Ups

10 Abmat Sit ups