WOD – Fri, Jul 14
July 14, 2023Uncategorized
Announcements
👋 Slack Channel Invite Link
🎽 Summer “SWEAT” tanks (2 color options)
📋 Order Sheet
CrossFit East River – WOD
Handstand Push-ups (5 sets: 31X1
3-5 Slow Negatives w/Pause in bottom of kip
–Rest 1min–
3 down
1 pause
X fast out or come off wall
1 pause at top
Options in bottom
A) Athletes reset & kick to wall
B) Athletes Kick out and perform a kipping HSPU)
– Advanced athletes can add a deficit
– New Athletes can use a box for slow negatives
“Triple Dozen” (Time)
4 RNDs
12/9 Row Cals
12 Toes to Bars / Knees 2 Chest
12 DB Alternating Power Snatches
–Rest 1 minute–
s: 35/20
x: 50/35
+: 70/50
Time Cap: 14 minutes