11/22/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

Would you rather be a werewolf or a vampire?

Gymnastics

5 Rounds: Max L-Sit Hold on Parallettes, 1 Minute Rest

https://youtu.be/0SHkd-noMGM

WOD

2nd Fight that has gone bad.

Metcon (AMRAP – Reps)

3 rounds for max reps/cals

Rowing

-rest

Push ups

-rest

Wall Balls

-rest

Burpees

-rest

Ab Mat sit ups

-rest

_______________________________

Row – For Calories

Push ups – Full lock out with chest to deck

Wall Ball – Over 9/10′ line and below hip crease

Burpees – Chest to deck and jump with full extention

Sit-Ups – Shoulders on ground and touch toes.
(1 minute of work followed by 1 minute of rest.)