WOD – Fri, May 24

CrossFit East River – WOD

“Dynamic Compression” (Time)

6 Rounds for total time: Cap 20min

20/16 cal row // 16/13c

15 lateral burpees over rower

10 toes to bar

**Rest 1 min after Round 3

**Rest 1 min after Round 5
Intent – Progressively faster pacing.

Target – We are looking to start at a steady pace for the initial 3 rounds. After the minute rest they should be able to push slightly faster for the 2 rounds. Then after the final rest they can finish strong on the last round.

Feel – Increasing intensity

Flextra Credit (No Measure)

Extra Credit

barbell bicep curl 21s

3 sets of 21 reps

Rest 2 minutes between sets

*7 Partial Reps – Bottom + 7 Partial Reps – Top + 7 Full ROM reps

*If no ez Bar, use Barbell