WOD – Thu, Aug 10

Announcements

Ladies WOD: 8/26

Coney Island – Interest poll

CrossFit East River – WOD

Strength & Skill (No Measure)

3 sets – 8min

10 Janda Toe Reaches

10 Seated Piked Leg Lifts

5 Kip Swings on Bar

1-2 HSPU (32X3) / Box

-Rest 1:00-
– Tempo HSPU (32×3)

3 Down

2 Pause in bottom of kip

x Kip out out or stand out / box press out

3 Pause at top

Skills pull (Time)

3 Rounds

500/400m Row

10 HSPU / Box

10 Box Jump Overs

500/400m Row

10 C2B / Baned

10 Box Jump Overs

+: 45# Plates Deficit

Cap 25
Athletes can kip the HSPU and used up to 2 ab mats