Sunday

Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – Cross Training

QOD

Are you a good dancer?

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

5 Inch Worms + Push-Up

5 Bootstraps

10 PVC Pass Thrus

10 Hollow Rocks

-Short Rest then Into-

AMRAP x 4 MINUTES

5 Snatch Grip RDL

5 Snatch Grip Behind the Neck Strict Press

5 Snatch Grip Push Press

10 Scap Pull-Ups

5 Kip Swings

Partner Workout

Metcon (Distance)

IN TEAMS OF 2…

AMRAP x 17 MINUTES*

P1 Completes…

6 Toe to Bar

5 Power Snatch (95/65)|(65/45)

4 Overhead Squat

30 Mountain Climbers**

P2 Completes…

Max Meters on Rower

*P1 completes a full round of the work while P2 rows for max meters. After the full round, partners switch. Score for the workout is total meters.

**For the Mountain Climbers, perform with knee passing the waist. Each time the knee comes up is 1-rep.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

4:00 of Group Flow Stretching

1:00 of Rebound*

*Rebound is lying prone and still while slow nasal breathing.