Thursday

Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – HYBRID | 50

Warm-up

Warm-up (No Measure)

3 ROUNDS

200m Run

20 Deadbugs

10 DB G2OH

10 Curtsey Squats (or Narrow Squats)

Strength

Metcon (AMRAP – Reps)

3 SETS

10 Slow Ring Rows

20 Kneeling Double Lat Band Pull-Downs

MAX Barbell Upright Rows

-Rest 1:30 b/t Sets-

(Score is Reps)

Strength – HOME

Metcon (AMRAP – Reps)

3 SETS

10 Tempo Bent Over Rows (2221)

10 DB Front Raises

10 DB Lateral Raises

Max DB Upright Rows

-Rest 1:30 b/t Sets-

(Score is Reps)

Workout

Metcon (Time)

FOR TIME

50 Slam Balls (20/10)

400m Run

50 Sit-ups

400m Run

50 Slam Balls

400m Run

-15:00 Hard Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

50 DB G2OH

400m Run

50 Sit-ups

400m Run

50 DB G2OH

400m Run

(Score is Time)