Wednesday

Beast River Fitness – WOD

“Everyone makes mistakes. Not everyone owns them.”

Skill

Metcon (No Measure)

Handstand Hold Practice

EMOM x 5min

:30 on / :30 off

– Headstand to straighten

– Free Standing

Metcon

GROUND FLOOR (Time)

4 RNDs

50 DU

15 Sumo Deadlifts

5 Handstand Push-ups – Strict

225/155, 155/105, 135/95, 75/55

+ 275/185
– Strict Handstand Push-ups if possible

– Scale: Piked push-up or DB/KB Strict Press

Finisher

Metcon (No Measure)

3 RNDs

DB/KB Row – 12-15

Dips: (Ring 5-8, Box or Bench 15-20)