WOD – Thu, Nov 9

CrossFit East River – WOD

Steady 2 (Time)

4 Rounds for time (cap 30)

400m run

2-5 Ring Pull-ups / RR

5 Dips (Rings/boxes/ paralletes)

10s Top Dip Support

15s Active Bar Hang

20/sd DB Standing Side Bends

25 V-up / Tucks

+: RMU
Athletes should try and stay locked out after the dip for the support if able with locked elbows.

Steady 2 (Time)

4 Rounds for time (cap 30)

400m run

2-5 Ring Pull-ups / RR

5 Dips (Rings/boxes/ paralletes)

10s Top Dip Support

15s Active Bar Hang

20/sd DB Standing Side Bends

25 V-up / Tucks

+: RMU