09/20/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

If you had to live the rest of your life with a fictional character, what character would it be?

Warm-up

500m row

2 rounds, w/an empty bar

10 front squats

10 bent over rows

10 push press

20 v-ups

EMOM

Every minute, on the minute, for 6 minute

12 Shoulder touches

WOD

Partition the movements anyways you like with teamate

Metcon (Time)

Teams of 2:

100 Double Unders

60 Calorie Row

48 Step Ups with KBs (16/12kg)*

36 Goblet Squat

24 Toes-to-Bar

12 Handstand Push-ups
*Here’s the fun part, box height will be determined by your height. 5’10” and taller will step up to a 24″ box. Anyone 5’9″ and under will use a 20″ box.