01/30/2016

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

Now that we know who is in the Super Bowl, who is going to win? Also should we host a superbowl party here? Or would someone like to throw one?

Skill

Pistol

Spend 10 Mins working on Progressions for the Pistol

*Heel on Plate

Using Pull Up Rig to help support

Speed Skater Squat (from our standard warm ups)

or… 16 AIR SQUATS.

Deadlift (8-8-8-8)

Up to 70%

WOD

Metcon (Time)

6 Rounds for time:

5 Burpees

10 Single leg box step ups (5L / 5R)

15 Weighted Sit ups