01/18/2016

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

Would you rather go to the theater or a movie? (What was the last movie/show?)

Skill

Take 20 minutes to build up to a

A: Back Squat (2RM Back Squat)

-note your best successful 2RM with good form

B: Pull-ups (1 set of Strict Pull ups x Max Reps)

WOD

Metcon (AMRAP – Reps)

For Max Reps:

3 minutes of Rowing (calories)

rest 1:00

3 minutes of Burpee Box Jump Overs

rest 1:00

3 minutes of Wall Ball Shots (20/14#)