02/24/2016

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

What favorite food could you give up forever?

Warm-up

5 Air Squats (5500) 5 sec decent…5 sec pause…no pause anywhere else

5 Pull Ups As slow as possible

5 Barbell Thrusters

5 min on shoulder and lat mobility

Strength / Skill

Kip Swing

Kip Pull Up

WOD

**Scale weight that allows you to finish under cap of 8 minutes

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups