Saturday 20SEP14

September 19, 2014WOD

CrossFit East River – WOD

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Warm-up

Gymnastics Day 1 (No Measure)

Upper Body

-5xHeadstand/HSPU/Kick up to handstand+Ring Pushups

-10 secondsxFrog stand/Tripod

Lower Body

-5xea – Pistols / 10x Overhead Squats

-10x Stiff KB Deadlifts

-10x Situps

Metcon

TK (AMRAP – Rounds)

20-Minute AMRAP:

8 Strict Pull-ups

8 Box Jumps, 36″

12 Kettlebell Swings, 2 pood
Rx: As written

A: C2B, 24/20, 53/35

B: Green Band Pull ups, 24/20, 53/35

C: Ring Rows, 20/12, 35/18