WOD – Fri, Nov 10

Announcements

NO Pump Session this Friday

🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

CrossFit East River – WOD

Bells & Toes (Time)

4 Rounds – Cap 25

500/400m Row

50 CC / 75 Singles

20 DBL KB Push Press

10 TTB / Knee Raises

s: 35/26

x: 53/35

+: More than Rx
This volume on the push presses may limit those with limited shoulder endurance. Athletes should look to choose to break the sets rather than be forced to break.

Pump Sesh – 11/10 (Weight)

A) Superset (E3MOM) x 4 sets (last set dropset)

A1) Incline bench 8-12

A2) Bent over rows 8-12

B) Superset (E3MOM) x 4 sets

B1) Flat DB fly 8-12

B2) Pull-ups/ring rows 8-10

C) (: 20s ON / :15s OFF) x 4 Sets

Diamond pushups

Banded chin ups

Banded Tricep pull-downs

Barbell Bicep curls