Friday

Beast River Fitness – WOD

Push Press (5-4-3-2-1-1-1)

Find a heavy single for re-testing.

Athletes must lock knees and legs, any re-bending is a Push Jerk – thus a no-rep for this movement.

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

3 Strict Toes To Bar

30 Double Unders

3 DB Snatches (50/35)

[Add 3 DB Snatches P/Round]

3 Strict Toes To Bar

30 Double Unders

6 Dumbbell Snatches (50/35)

…9, 12, 15 DB Snatches etc. etc.

*Score = Total Rounds + Reps

Rx+:

5 TTB

50 DU

70#
Score Example: If an athlete finishes the Round of 15 Snatches and completes 3 T2B into the next Round. . . their score would be 4+3.

Strict Toes to bar: Athletes must come to a dead stop between reps.

Scale to stric knee raises.