12/04/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

What trip have you gone on or place you’ve traveled to recently that you’d recommend to a friend?

Strength / Skill

4 sets of:

Front Squat (Front Squats x 5 reps (same weight across))

rest :30

Weighted Pull ups x 3-5 reps

rest as needed

WOD

A: Metcon (AMRAP – Rounds and Reps)

4 minute AMRAP of:

7 Power Cleans (95/65#)

7 Toes to Bar
[rest 3 minutes]

B: Metcon (AMRAP – Rounds and Reps)

4 minute AMRAP of:

7 Power Cleans (75/55#)

7 Ab Mat Sit-ups