11/17/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

What famous line did your parents use over and over?

Strength / Skill

A: Shoulder Press (Every 2 minutes for 10 minutes (5 sets))

Loads by %: 65,70,75,80,85%

B: Push Jerk (Every minute on the minute for 8 minutes)

build over the sets

WOD

Metcon (AMRAP – Rounds)

AMRAP in 12 minutes

3 Hand Stand Push Ups*

15 Kettle bell Swings

30 Double-unders
*use Wall Climbs or Pike Push Ups to scale