Monday 14JAN19
January 14, 2019WOD
CrossFit East River – WOD
Metcon
1: Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
2: Metcon (No Measure)
FINISHER
Posterior Chain Pump
3 SETS
30 Glute Bridges
*Every 10 reps, pause at the top and hold for :15