12/21/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

Are you going to sign up to the New Years New You challenge?

Strength / Skill

5 sets of:

Shoulder Press (3 reps – increase the weight)

rest :30

Weighted Pull ups x 3 reps

rest 2 minutes

WOD

Goal is to complete the reps within the 4 minutes. Scale if needed.

Metcon (Time)

With a running clock, every 4 minutes for 12 minutes (3 sets) perform:

500m Row

12 Push press (95/65#)

6 Lateral burpees
Enter in slowest time completed.