10/14/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

Have you ever gotten out of a traffic ticket? How?

Strength / Skill

Sumo Deadlift (5-5-5-5)

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Gymnastics

STRICT PULL UPS (Tempo 1:3:3) 3 second hold on top, 3 second descend

4-4-4-4

WOD

Metcon (Time)

5 minute AMRAP

5 Thrusters (95/65#)

7 Toes To Bar

REST 2 minutes

5 minutes AMRAP

5 Thrusters

7 Toes To Bar