10/20/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

What is your favorite meal of the day?

Strength / Skill

a – 20min

1: Bench Press (8-6-4-2-2-2)

50,60,70,80,90,95

If you do not have numbers to work off of establish a 5rm

EMOM

Every minute on the minute for 8 minutes

Power Clean + Clean @ 40-60% effort

-the goal here is to warm up and ramp up to your WOD weight

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Rx + Squat Clean