WOD – Thu, Aug 31

CrossFit East River – WOD

Strength Building (Weight)

3 Super sets

a) 12 KB Gorilla Rows (6/6)

b) 4-8 Seated Pike Leg Lifts
Gorilla rows

Seated Pike Leg Lifts

Carry X Hold (AMRAP – Rounds and Reps)

4 Rounds: 5 min on | 1 min off

– As far as you can each round.

– Pick up where you left off.

30/24c Row

100′ Suitcas Carry – Left

:30 Sd Plank – Left

100′ Suitcase Carry – Right

:30 Sd Plank – Right

30/24c Row

100′ SA KB waiters carry – Left

:30s Bar hang

100′ KB waiters carry – RIGHT 30 sec :30s Front leaning support on rings

x: 53/35

*Can sub 400m run for row

*100′ is down and back length of gym
Front Leaning Support Rings

KB waiters carry

Feel – Moderate intensity moving with a core and grip endurance focus. Flow – Pick up where you left off on each interval for total rounds and reps.