Wednesday Testing Week
April 11, 2018WOD
CrossFit East River – WOD
Gymnastics
1a: Weighted Pull-ups (3 attempts at a 5RM)
This doesn’t have to be weighted! Doing 5 strict pullups in a thin band or doing your first 5 unassisted counts as a PR!
1b: Weighted Ring Dips (3 attempts at a 5RM)
Each rep must have full lockout at top support and biceps must touch at the bottom.
This doesn’t have to be weighted! Doing 5 strict ring dips in a thin band or doing your first 5 unassisted counts as a PR!
Metcon
2: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups