Thursday

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

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt Cossack Squats

10 Step-Ups or 10 Lunges

10 Shoulder Taps

:10 Hollow Body Hold

Into…

2 ROUNDS

10 Air Squats

10 Box Jumps or 10 Jumping Lunges

2 Wall Walks

10 DB Bent Over Row

Workout

Metcon (Time)

4 ROUNDS FOR TIME

5 Box Jumps (30/24)*

9 Strict Pull-Ups

12 HSPU or Seated DB Strict Press

3 Deadlifts (AHAP)

*Box Jumps go up by 10 each round (5-15-25-35)

(Score is Time)