11/16/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

What piece of old technology do you wish we still used?

Strength / Skill

A: Back Squat (Every 2 minutes for 12 minutes (6 sets))

Loads by %: 65,65% – 75,75% – 85,85%

*If you do not have numbers you will find a 3-rep max.

B: Weighted Pull-ups (5 x 2 (build to a 2 RM))

rest as needed between sets

WOD

Metcon (Time)

3 rounds for time of:

500 meter row

20 wall balls

10 pull ups