Thursday

Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – HYBRID | 50

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Hollow Hold

15 Air Squats

15 Bootstrappers

10 Up-Downs

into…

2 ROUNDS

8 DB High Pulls

8 DB Deadlifts

8 Single DB Front Squats

8 DB Strict Press

Strength

Back Squat (5-5-5*)

5-5-5*

Back Squat

(Score is Weight)

Strength – HOME

Metcon (Weight)

5 SETS

:30 DB Front Squats

:30 Air Squats

:30 Wall Sit

-1:00 Rest b/t Sets-

(Score is Weight)

Workout

Metcon (5 Rounds for time)

5 SETS

10 Front Squats (95/65)

10 Pull-ups

15 Plate G2OH (35/25)

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)

Workout – HOME

Metcon (5 Rounds for time)

5 SETS

10 DB Front Squats

10 DB Bent Over Rows

15 DBL DB Swings

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)