05/22/2016
Clinton Hill, East Williamsburg – CROSS TRAINING
*Announcments: New Open Gym at 11:30am Sunday (there will not be a Cross Training class at 11:30)
Murph on Memorial day – BYOB (Clinton Hill Location)
WOD (Time)
Cross Training Regional Games WOD 2012 (modified)
Three rounds of:
7 Deadlifts (225 / 185 lbs)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10′)
21 Toes-to-bar
then,
100-foot Farmer carry (2 – 70/ 53 lb dumbbells/KB)
28 Burpee box jumps (24″ / 20″ box)
100-foot Farmer carry (2 – 70/53 lb dumbbells/KB)
3 Muscle-ups
30 minute time cap
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RX + = Dead lift 345/225; Farmer carry females use 70 (sorry guys no 100# KB)
MU modification-
1. Jumping rings 1:1 (at chest height or above), start in full elbow extension hang at bottom
2. 2 rows/2 dips = 1 MU
3. 3 Seated banded= 1 MU
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http://games.cross-training.com/workouts/regionals-individual