10/29/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

Have you ever been in a life threatening situation?

Warm-up

3 sets of

Kettlebell Walking Lunges x 20 reps

rest :90

Weighted Pull ups x 5-7 reps

(if you don’t have pull ups yet, perform 3-4 reps of negatives – with a 3-4 second eccentric on each rep)

rest :90

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups