12/12/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

Would you rather be stuck listening to Christmas or House music for a month?

Weightlifting

Take 15 minutes to find a 3 RM

Overhead Squat (suggested rep scheme: 5-5-4-3-3-3)

*scale with lighter weight and work on depth. If not try Front Squat.

WOD

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

1 HSPU

2 HSPU

3 HSPU…4 HSPU…5 HSPU

* Every Time between Sets:

100M run

1 Burpee Pull up or Chin up (or mix grip)