WOD – Sat, Jan 7

Announcements

Modified Schedule in January:

See Wodify for schedule updates.

T-Shirts – Put your size and quantity

2023 Habit Tracker – Start something/ Give up something

CrossFit East River – WOD

“Let the Flames Begin” (Time)

For Time: Partner WOD

3 Rounds:

10 TTB

15 DB Snatch (Alt. 50/35)

3 Rounds:

10 Box Jump

15 Single Arm DB OH Reverse Lunge

3 Rounds:

5 Wall Walks

15 DB Snatch (Alt)

Cap 26 min.
– Waterfall Start with Partner

– Meaning one athlete will start and the other will follow.

-Once A hasfinished with the first movement, B begins the first movement.

-Complete each 3 Round section before moving on to the next.

Wall Sit (Time)

Max Duration Wall-sit @ parallel
Hands off knees.
*Everyone starts at the same time until last one wall sitting.

*If an athlete stopsbefore the 5 min mark,rest :30, and hop back inuntil the last person is finished.