Wednesday

Beast River Fitness – WOD

“Adversity causes some to break. For others, it breaks records.”

Weightlifting

Snatch (2-2-2-2-2-2)

Every :90 x 7 RNDs

2 Squat Snatch

@ 80% – 90%

– Heavy but doable

– Catch in bottom.

FALL LEAVES (Time)

On a 9 minute running clock:

0-3 mins

2 Rounds

10 OHS (95/65, 45/35)

10 Box Jump Overs

3-6 mins

2 Rounds

8 Power Snatch (115/85, 75/55)

8 Box Jump Overs

6-9 mins

2 Rounds

6 Squat Snatch (135/95, 95/65)

8 Box Jump Overs
– Athletes don’t have to wait for next round if they finish work in previous round.

– Athletes must move on to next section if they have not completed previous round.

– Small weight increase each round.

– OR Start at 50% of today’s heavy.

– Change weights in time remaining each round.