WOD – Thu, Jan 19

Announcements

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New Year Social
Where: Two Perry’s
Date: Thur. Jan. 26th
When: 7 – 9pm

CrossFit East River – WOD

“Pet” (Time)

4 ROUNDs

500/400m Row

Wall Facing Handstand Hold – :30s

SD Plank R -:30s

SDPlank L -:30s

10Shuttle Runs (25′ Down/Back)

Top Support Box Hold -:30s

Bottom of Push-Up Hold -:30s

Hollow for :30s

Cap: 30m
-This met-con will feel a little different in that it is mostly isometric holds while under some breathing fatigue

-Side planks can be done on the forearm.

-Focus on a straight arm and stable shoulder for the HS hold and Box Support Hold

-Throughout each movement try to focus on recovering the breathing while being active in the hold

Top Support Box Hold

Extra Work

3 Sets:

1. Dips on Boxes – 5-10 (sub max ME-2)

-rest :30

Feet Assist Ring Muscle Up

3. Feet Assisted Low Ring Muscle-up: Accumulate 12 reps.