11/08/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

What food, that your family makes special, are you looking most forward to during the holidays?

Strength / Skill

7 Minute EMOM:

Overhead Squat (2 Snatch Balance + 2 Overhead Squat)

– Scale to Snatch Grip Push Jerk + Overhead Squat… some may have to be scaled to Power Jerk + Front Squat.

– (SCORE IS TOTAL WEIGHT… ONLY COUNTS IF ALL 4 REPS ARE COMPLETED)

WOD

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

30 Sit Ups

35 Double Unders
Scale double unders to 10 to 15 double under attemps.

Stretch / Cool Down

– Jerk Drills,

10 rep Prone Thoracic Band Pull

https://www.youtube.com/watch?v=Bp0LxwVtqwk