9
Nov
11/10/2015
Clinton Hill, East Williamsburg – CROSS TRAINING
QOD
Other than books, what did you keep in your high school locker?
Strength / Skill
1a: Push Press (Push Press x 3 reps)
rest as needed
1b: Weighted Pull-ups (Weighted Pull ups x 6 reps)
(if you don’t have pull ups yet work negative reps with a 4 second downward movement)
rest as needed
-build to your heaviest set on both movements
WOD
With a running clock do a 7 minute AMRAP of:
1a: Metcon (AMRAP – Rounds and Reps)
5 Push press (use ~70% of today’s heaviest set)
5 Pull ups (strict if possible)
20 Double-unders
rest until the clock hits 10:00 (use these 3 minutes to mobilize) then….
[place weight used in notes]
1b: 800m Run (Time)
Max Effort 800m Run