Saturday

Beast River Fitness – WOD

Metcon (No Measure)

TABATA: Glute Warm-up

(:20 on / :10 hold x 8 RNDs)

Single-Leg Glute Bridges
– Alternate legs e/RND

– :10 Hold at top

– Keep the hips from swaying

Metcon (Time)

“20/20 Vision”

3 RNDs

200m Run

20/20 KB Swing: 1-arm

20/20 KB Push Press: 1-arm

20/20 KB Swing Snatch: 1-arm

KB: 35/26
– 1-arm Swing, Push Press, Snatch

– Can switch every 5 reps

– Must completely all reps before next movement

– Can sub Dumbbell

– 200m to Green Scaffolding

Metcon (No Measure)

Finisher if time:

2-3×20

Band Tricep Push-downs

DB Hammer Curls

Band Pull Aparts