4
Oct
10/05/2015
Clinton Hill, East Williamsburg – CROSS TRAINING
QOD
What was the worst job you’ve ever had?
Mobility
PVC Shoulder Raises 3 x 5
Box Shoulder Stretch 3 x :20
Toe Touch (3 x :30) into Inch Worms
Weightlifting
Overhead Squat (2-2-2 – Work up to a Moderate to Heavy)
Strength / Skill
Deadlift (1×5@70%, 1×3@75%, 1×3@80%)
Use 1rm in WODIFY
If you do not have any numbers to work off of then establish a 5 rep max with good form.
WOD
Metcon (Time)
3 Rounds for time:
“Nancy’s Cousin”
One lap around the block
15 OHS (115/75#)