08/21/2015
Clinton Hill – CROSS TRAINING
QOD
If you could go only to one restaurant for the next five years, which would it be?
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Strength / Skill
Bench Press (70% x 3, 80% x 3, 90% x 3+)
**You Must get More than 3 reps on your final set.
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Unless you are new to the program and have not established your numbers yet please come to class with your numbers ready to go!
*The magic of this program happens in the LAST set, the failure set; so stay focused and push hard when the going gets tough.
WOD
Overall for time:
Metcon (Time)
3 ROUNDS:
5 Thrusters (115/75#)
5 Box Jump Overs (24/20″)
3 ROUNDS:
7 Thrusters (95/65#)
7 Box Jump Overs
3 ROUNDS:
9 Thrusters (75/55#)
9 Box Jump Overs
Sets should be unbroken!!! If you can’t go unbroken go lighter until you CAN go unbroken.