WOD – Wed, Mar 1

CrossFit East River – WOD

Strength & Skill (AMRAP – Reps)

EMOM: (:30 / :30) – (10min)

m1: C2B / Pull-ups

m2:6-8 Pistols / Candlestick to 1 or 2 leg squat

Strength:

A) 1-5 Strict / Deficit

B) 1-3 Negatives

Skill:

Kipping

– Athletes can choose to work on strength or skill.

Partner WOD (AMRAP – Reps)

10 AMRAP: Waterfall style

20 KB Goblet Walking Lunge Steps

5 TTB / Hang Knee Raises

20 SA KB Push Press (10/10)

5 C2B / Pull-ups

s: 35/26

x: 53/35
Waterfall style:

Partner 1 will begin and Partner 2 must wait until Partner 1 has completed the lunges.

Partner 2 cannot move on until partner 1 has finished theTTB and etc.