WOD – Thu, Aug 17

Announcements

Ladies WOD: 8/26

Coney Island – Interest poll

CrossFit East River – WOD

ABS (Checkmark)

3 RNDs

Every :50 (:30 on / :20 off)

1: Janda Toe Reaches

2: Straddle Leg Lefts (5/sd)

3: Hollow Flutter Kicks

Metcon (AMRAP – Rounds and Reps)

AMRAP 20, with a (3m on : 1m off)

20/16c Row

20 Lunge Steps (walking if space)

20s Wall Sit Hold

20 DU / CC / 40 SU

= 1

20/16c Row

20ft HS Walk / 2 Wall Walks / 2 As Far As Possible

20s Wall facing HS Hold

20 DU / CC / 40 SU

= 1

*If complete both = 2.

*There is designated 1m rest every 3minutes in this AMRAP.
– The goal for today is 7/10 RPE meaning a roughly 70% effort. Members should never feel like they are losing their paces set at the beginning.

Feel – Moderate effort with 1m rest to recover.