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Monday 12JAN15

January 11, 2015WOD

CrossFit East River – WOD

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Warm-up

DROM (No Measure)

Arm, elbow and shoulder circles

Upright and bent-over torso rotations

Leg swings

Scorpions and helicopters

Bow & bend

Lunge & twist

Gymnastics

8 minute EMOM

Strict Toes-To-Bar (6 x ME (ODD, score = total T2B))

Double-Unders (6 x 30 Double Unders (EVEN) )

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

0:45 Thrusters 65/55

1:00 Rest

0:45 Ring Rows

1:00 Rest

Rx+ = 115/75, C2B

(no bands, duh)

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