11/04/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

WYR eat the same meal, your favorite meal, every meal for the rest of you life and stay fit or eat whatever you want for the rest of your life and gain 10 pounds a year, for the rest of your life?

Gymnastics

Every minute on the minute for 12 minutes:

Minute 1: Double-unders x 40-50 reps

Minute 2: L-sit holds x :30

Minute 3: Hand Stand Push Ups x 5-7 reps

or Negative HSPU x 5 or Wall Climbs x 3

Strength / Skill

3 Position Snatch (floor, hang, power position) (Every 2 minutes for 12 minutes (6 sets):)

Build over the course of sets.

1 rep = 3 position.

WOD

Metcon (Time)

For time:

1000 meter row

50 Wall Ball Shots

25 Box Jumps