12/16/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

Heart Racer

3 Rounds:

15 sec: Jumping Jacks

15 sec: Lunges

15 sec: Grasshoppers

15 sec: Jumping Lunges

QOD

If you could change something at home, what would it be?

Warm-up

HANDSTAND WARM UP:

Skill

HEADSTAND HOLD SKILL:

5 Rounds: 45 Seconds

HEADSTAND HOLD spotted

OR

5 Rounds: 45 Second FREE STANDING HEADSTAND HOLD.

WOD

Metcon (Time)

For time:

250 meter row

21 Deadlifts (225/155#)

250 meter row

15 Deadlifts

250 meter row

9 Deadlifts