WOD – Sat, Jan 20
January 20, 2024Uncategorized
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
Partner WOD (Time)
For time with a partner:
Buy in: 3 000/2400m Row Split
Then
10 rounds of:
10 Single-DB squat cleans
30 DU / 40 singles
*Partner alternate holds :
Odd: Plank on elbows
Even: Hang from bar
s: 35/20
x: 50/35
cap:28
Intent – Partner workout with isometrics
Target – Since there is no true rest, the person doing the holds will likely need to decide how long they can perform the hold to dictate switches.
Feel – Grip endurance will be a limiter here.