WOD – Fri, Dec 8

CrossFit East River – WOD

Weighted Pull-ups (E3MOM x 5
2 Weighted Pull-ups
4 Explosive Push-ups
6c Row
– rest in remaining)

Aim to go heavier than last week and prep the legs a bit for Karen.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Cash-out: Planks and Hold (No Measure)

3 RNDS

:30 Hollow Hold

:30 Extended Plank Hold

:30 Side Plank Hold Left

:30 Side Plank Hold Right