02/16/2016

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

Fun Fact Tuesday!

Warm-up

Two rounds of:

Run or Row 200 meters

15 push ups

10 V Ups

5 Strict Chest to Bar Pull Ups

15 second Samson Stretch, per side

Do the first round slow, the seconds round fast.

Weightlifting

Push Press (5-5-5-5)

up to 85%

Pull-ups (12-12-12)

As strict as possible.

Between push press sets.

WOD

Metcon (Time)

21-15-9 Reps of:

Toes to bar

Ring Dip

Pull Up

Push Up