10/11/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

What was your worst / most embarrassing hairstyle?

Strength / Skill

Practice your TGU for 15 minutes. Work up to as heavy of a load as you are able with PERFECT FORM

Turkish Get Up (1 x 1 means you can preform the movement L/R)

28 kg Turkish Get Up at 123 lbs bodyweight

https://www.youtube.com/watch?v=B4Q9mxjhMy8

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 of:

9 KBS, 1.5/1
9 Burpees
9 KBS, 1.5/1
9 Box Jumps, 24/20

scale:
9 KBS
9 Burpees
9 KBS
9 Step Ups