09/11/2015

Clinton Hill – CROSS TRAINING

QOD

Would you rather be popular or smart?

AMRAP (No Measure)

False grip ring row & transition

5X4

Skin the Cat

5×1

Tuck Support & L Sit

5×3 (2sec. Tuck support, 2 sec. Lsit, 2 sec. tuck)

Strength / Skill

Week 1

DOWNLOAD BIG LIFTS 2

Add 2.5 to 5 lbs from last week not to Wodify’s numbers. This is only if you have been here often.

Deadlift (65% x 5, 75% x 5, 85% x 5+)

USE 90% of 1RM

**You Must get More than 5 reps on your final set.

WOD

Metcon (No Measure)

8 MIN EMOM

3 V ups

3 Hand Release Push-up

3 Pull ups