01/14/2016

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

What’s the last time you laughed until you cried?

Warm-up

Clean grip deadlifts x10

Clean pulls x10

Tall muscle clean x10

Tall scarecrow clean x10

Hang power clean x10

Strength / Skill

Power Clean (5-5-5)

Perfect technique. Dead stop on each lift unless your coach green lights touch & go. Light, fast and with correct mechanics is better than heavy and slow with poor mechanics.

WOD

Metcon (Time)

For time:

Row 30 Calories

30 Pull Ups

30 Bar Touch Burpees 8/7′