01/19/2016

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

Joke Day! Tell us a joke!

Warm-up

Buergener Warm Up with PVC or Barbell

-Dip/Drive

-Dip/Drive/Shrug

-Dip/Drive/Shrug/Elbows

-Muscle Snatch

-Overhead Squat

-High Hang Snatch

-Snatch

Skill

Snatch (1 RM Snatch)

*scale to hang power snatch

WOD

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP of:

10 Power Snatch

1 Round of Cindy*
(post weight in notes)

*1 Round of Cindy.

– 5 Pull Ups

– 10 Push Ups

– 15 Air Squats