WOD – Tue, Jan 23

CrossFit East River – WOD

Warm-up (No Measure)

3 sets

1 Wall Walk + HS Hold 15s

+

3 BB Paused Split Jerks

Pause Split Jerk (E:90 x 6
1 Pause Split Jerk
*2s Pause in dip)

Pause 2sec in the dip for these Split Jerks
– The weight should be light to start to focus on technique.

– Weight can come out of the rack.

– The weight builds slightly for the pause jerks but should still be highly technical.

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP – 16min

20 Shuttle runs (switch every 5 )

12 Ukraine KBS (53/35)

9 V-ups

6 Burpees to target

3 Wall Walks

*Shuttles switch every 5 reps

*All else switch every movement
Flow – The partner workout for today is an amrap in which partners will alternate movements back and forth.

ie Partner 1 does swings,

Partner 2 does V-ups,

Partner 1 does burpees…and continue in this fashion. The shuttle runs will alternate every 5 shuttles.