Wednesday 4FEB15

CrossFit East River – WOD

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Warm-up

Outlaw Connectivity 2 (No Measure)

3 Rounds:

30 seconds Seated Pike

Rest 10 seconds

30 seconds Standing Toe Touch

Rest 10 seconds

30 seconds Hamstring Stretch on Box

Rest 10 seconds

———

Alternating with a partner/team do

10 x 16′ of seal walk (10 rounds each)

Weightlifting

a: Shoulder Press (Odd: 7 Reps. Start w/ bar, add 5-15lbs each round)

b: Hollow Body (Even: 30 second hold. 12 minute EMOM.)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
—-These are Power Cleans