Wednesday 5OCT14

CrossFit East River – WOD

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Gymnastics Day 1 (No Measure)

Upper Body

-5xHeadstand/HSPU/Kick up to handstand+Ring Pushups

-10 secondsxFrog stand/Tripod

Lower Body

-5xea – Pistols / 10x Overhead Squats

-10x Stiff KB Deadlifts

-10x Situps

Metcon

Metcon (Time)

For time:

15-10-5

Deadlift 315/210

Muscle Ups

Rx

A 2xStrict Pull-ups+Dips 255/170

B 2xKipping Pull-ups+Dips 225/150

C 2xBanded Pull-ups+Pushups 135/95