12/24/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

Worst gift you’ve ever received during the holidays?

Warm-up

Row 500M before and after

2 Rounds of:

10 Push-ups

10 Pull-ups

10 Sit-ups

10 Air Squats

Mobility

LB hamstring

Leg mobility

WOD

In rowing, we often say a 2k cannot be won in the first 500 meters but it can be lost. Start out to slow, and you create a deficit you can’t come back from. Start out to fast, the more common option, and you can’t sustain the pace through the end, you “fly and die”. There is no golden rule for the best race start, pace yourself!

25cap: 5k Row (Time)

Max Effort 5k Row
or you can do

45cap: Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
subtract 12 minute from your overall time.