09/13/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

WOD

Do you wear a helmet when you ride your bike?

Warm-up

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

Muscle-ups

QOD

Metcon (AMRAP – Reps)

3 minute AMRAP: Strict Pull Ups

2 Minute AMRAP: Push Ups

1 Minute AMRAP: Squats

3 Minute AMRAP: Sit Ups

2 Minute AMRAP: Toes to Bar

1 Minute AMRAP: Squats