WOD – Thu, Oct 26

CrossFit East River – WOD

“Hip-Hop Anonymous” (Time)

For Time:

2000/1600m Row

200 DU / SU

1000/800m Row

100 DU / SU

Time Cap: 20 minutes

Scale:

1600/1400m row

250 Side to side line hops

800/600m row

150 Front to back line hops
Can sub run or row:

– 1 mile run + 800m Run

Strength Accessories (Weight)

10m AMRAP for quality:

3 Dragon Flags / 1/2 tucked flags

:40s DB Suitcase Hold / side

6/6 DB Goblet Cossack Squats

*loading based on feel, cap of 70lbs for the day (32kg)
Dragon Flag – video

1/2 Tucked – video

Cossack Squat – video

Strength Notes: – The strength will be performed after the metcon today.

– The goal today is a quality effort with a high focus on technique.

– Each movement will challenge some level of core stability with some additional leg work in the cossack squats.