Wednesday

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

QOD

Which do you prefer more often: leading or following?

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

5 Inchworms

7 Single KB Sumo Deadlifts

7 Ring Rows

7 Plate G2OH

15 Plate Hops

Skill

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

Practice Footwork on Rope Climb*

*Practice either in full climbs or seated on box

Partner Workout

Metcon (4 Rounds for reps)

IN TEAMS OF 2…

1. AMRAP x 4 MINUTES

Double KB or DB Deadlift (Athlete Choice, AHAP)

*Everytime you break 3 Partner Burpees

-Rest 1:00-

2. AMRAP x 4 MINUTES

Rope Climbs

*Every 2 Rope Climbs 2 Partner Burpees

-Rest 1:00-

3. AMRAP x 4 MINUTES

Double Unders

*Everytime you break (or miss!) 1 Partner Burpee

-Rest 1:00-

4. AMRAP x 4 MINUTES

Cal Bike/Row/Ski
1 Partner works.. 1 Partner Rests.