Tuesday 30DEC14

CrossFit East River – WOD

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Warm-up

Outlaw Connectivity 1 (No Measure)

Flexibility —

2×50′ Pike to Hollow Inch Worm, take it slow. DEMO: http://vimeo.com/92274357

Static Shaping —

3x30s 30 Degree Handstand Hold

Skills and Drills —

3×10 Ring Swings. DEMO: http://vimeo.com/99058074

Gymnastics

Chest-To-Bar Pull-ups (5×3 Tempo 3003 – No Bands)

Power Snatch + Overhead Squat (5×3 (Each set = 3 PS + 3 OVH))

Metcon

Metcon (Time)

5 RFT

Row 250m

12 T2B

6 Burpees to a 6″ Target