WOD – Thu, Nov 2

CrossFit East River – WOD

Rope Climb Practice (No Measure)

8-10m Practice

Practicing heel hook

– from box

– from standing

Practicing standing with legs and using arms minimally.

G rip’it (AMRAP – Reps)

:90 ON : :90 OFF x 6 sets

2 Rope Climbs / 1 Rope Climb or Attempt

6 Burpee Over KB

Max AKBS

s: 35/26

x: 53/35

+: 70/53

Scaling options

Rope –

– 1 Attempt of 1 Hook & Stand

– Hand-over-Hand

a) seated or b) laying

– Lateral Hops over line

– Russian Swings / KB Deadlifts
– If equipment is limited, stagger groups so half the class begins on the rope at 0 and half begins at 90 to alternate working windows.

– If no ropes are available substitute 12 TTB for 2 Rope Climbs.