WOD – Sat, Jul 22
Announcements
Ladies Workout – Saturday – 10a! Only
– Community WOD! 10a Ladies Only!
– 50% Sign-up Bonus (New Athletes)
– 100% Referral Bonus for existing members!
– No regular class at 10a.
🎽 Summer “SWEAT” tanks (2 color options)
CrossFit East River – WOD
“AC/DC” (Time)
Partner workout for Time:
3 rounds
20 Alternating box jumps (10 per person)
20 Power Cleans (split however)
–rest 3 minutes–
3 rounds:
20 Alternating box jumps (10 per person)
20 Shoulder 2 Overhead (split however)
–rest 3 minutes–
3 rounds
20 Alternating box jumps (10 per person)
20 Thrusters (split however)
s: 95/65
x: 135/95
Cap 30
Target – Box jumps should all be steady and the BB movements should be done in medium to large sets.
– Some partners may need to switch back and forth more often. Aim for 5 reps.
Ladies WOD – “Stronger Together” (Time)
In Teams of 3: For Time
A: 100 WB – Split
B: Body Saw
C: Rest
A: 90 Box Jumps – Split
B: MB Russian Twists
C: Rest
80 Jumping Pull ups – Split
B: MB Sit-ups
C: Rest
70 Deadlifts – Split
45 Burpees – Split (25e)
s: 115
x: 155
+: 185
– Partners rotate stations from A to B to C.
– Two partners are always working while one rests.
– The Deadlifts are completed before the burpees.