Sunday

Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – Cross Training

QOD

If you could make one rule that everyone had to follow, what rule would that be?

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bootstrapper

:30 Cossack Squats

:30 Inch Worms

DL Focused Warm-up (with a barbell)

2 ROUNDS

5/5 RDL

:30 Mountain Climbers

10 Sumo Deadlifts

:30 Up-Downs

10 Deadlifts

Skill

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 3 Push-Thru*

MIN 2 – 5 Deadlift (Build to Workout Weight)

*1 Push-Thru = 1 Push-Up + Sit-Thru Left + Sit-Thru Right

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15 Deadlifts (225/155)|(155/105)

30 Sit-ups

15 Push-ups*

*Hand-Release Optional