11/21/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

How soon do you start your Christmas shopping?

Warm-up

Metcon (No Measure)

3 sets of:

DeadLifts x 8 reps

rest :30

UB KBS x 20 reps

rest 2-3 minutes

WOD

Metcon (AMRAP – Reps)

Against a 3 minute clock, complete:

3 rounds for reps:

400 meter run or 500m row

20/14# Wall Ball Shots x Max Reps

Rest 2 minutes
Did you row or run? Enter max WB shots at the weight you used