WOD – Thu, Jan 18

Announcements

5 Week Small Group Accessory Program

Coach Becca will tailor a linear progressive program for you

-6 spots only

-1 Day a week / 5 Weeks (Sundays)

-Begins Jan 22

-$79.99

CrossFit East River – WOD

Strength (Time)

For time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

DB Push-Ups / Floor push-ups / knees

*5 sec Chin Over Bar Hold after each set

Time Cap: 10 minutes
– The DBs on the push ups will increase the ROM slightly and make each rep a little harder.

– The chin over bar hold is meant to break up the push ups slightly while still working the upper body.

– This will be mainly limited by upper body pressing endurance.

“Traveler” (Time)

4 rounds:

500/400m row

30 Russian step ups

100′ DBL KB/DB carry (53/35)

*20 minute cap
Length of gym from front by boxes to back by wall is 50′.