Thursday

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

QOD

If animals could talk, which would be the rudest?

Warm-up

Warm-up (No Measure)

2 ROUNDS

15 Jumping Jacks

10 Lunges

10 Double DB Sumo Deadlifts

10 Up-Downs

10 Push-ups

Into…

2 ROUNDS

15 Single/Double Unders

10 Step-ups

10 DB G2OH

10 DB Burpees

10 Ring Rows

– 10 Minute CAP –

Recovery Workout

Metcon (Time)

3 SETS FOR QUALITY

750m Row

75 Single Unders or 50 Double Unders

25 Box Step Overs (24/20)

25 Plate G2OH (45/25)

10 DB Devil’s Press (35/25)|(25/15)

10 Tempo Ring Rows (1111)

-At least 1:00 Walking Rest b/t Sets-

-30:00 Time Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Group Mobility or Stretching