04/25/2016

Clinton Hill, East Williamsburg – CROSS TRAINING

Weightlifting

DeLoad week

Deadlift (5 x 40% of TM, 5 x 50% of TM, 5 x 60% of TM)

TM = 90% of your 1 RM

WOD (AMRAP – Rounds and Reps)
AMRAP in 20:00

Run 400 meters
3 Bar muscle ups
12 SDHP (75# / 55#)
24 KB swings (44# / 26#)
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Run counts as 1 rep. Must complete for rep to count.
2 to 1 jumping Bar Mu’s
Russian Swings

QOD – Fun fact day!