WOD – Sat, Dec 30

Announcements

Modified Holiday Schedule

25th: WOD: 9a

// OG: 10a
26th – 29th:

WOD 9a & 4:30p

// OG: 10a, 11a, 3:30

30th: Normal Schedule


CrossFit East River – WOD

“New Years Partner Throwdown” (AMRAP – Rounds and Reps)

AMRAP in 24 minutes:

24c Row

24 Chest-to-Bar Pull-Ups / Banded

24 Power Snatches

24 Toes to Bars

24 Overhead Squats

24 Burpees Over Bar

s: 75/55

x: 95/65

*Share all movements as needed.
Target – Partners work together to chip away at each movement. The reps are split any way and should be approached as short bursts and frequent switches. The weight should allow for some touch and go reps throughout. Plan smart breaks on the gymnastics to allow teams to keep moving