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Tuesday 13JAN15

January 12, 2015WOD

CrossFit East River – WOD

View Public Whiteboard

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 )

Power Snatch + Overhead Squat (5×2 (Each set = 2 PS + 2 OVH))

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Challenge:

Free bag of Progenex for sub-7 minute “Heavy Karen” w/ 30/20lb ball. On video, good reps only.

https://www.youtube.com/watch?v=qdnoGQq_Enc

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