02/22/2016

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

Best worst movie you’ve ever seen?

Weightlifting

Front Squat (4-4-4-4 Up to 90%)

Five reps of the complex after each FS.

1 Muscle Up + 2 Strict Dips for sets

Scaling Option A.

Strict Pull Up x 5 (chest to bar if possible)

Strict Dip x 5, pause in bottom

Scaling Option B.

Paused Ring Row x5 pause at top, slow negative

Box Dip x5, pause in bottom, slow negative

WOD

Metcon (Time)

60 Calorie Row

60 Bar Touch Burpees, 8/7′ above fingers

60 Double Unders

6 Rope Climbs, 12′