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#)