WOD – Mon, Nov 28

Announcements

🎄🎅 HOLIDAY UPDATES

– This Friday night: Open Gym 4pm ONLY

🎄🎅HOLIDAY SOCIAL SATURDAY:This Saturday 12/3
Where: Royale

When: 5pm – 8pm

(Ugly Sweaters Encouraged!!)

Beast River Fitness – WOD

Clean Complex (Every 2:00 x 5 sets
1 Squat Clean + 1 Front Squat + 1 Split Jerk)

*Start @ 60-70% 1rm CJ & Build each set to a tough complex in 5 working sets

3 of 2 (AMRAP – Rounds and Reps)

3 Rounds of 2 AMRAPS:

AMRAP 2min

25 DU / 40 singles

5 DBL Hang power cleans (50/35)

5 CTB pull ups / Jumping

–rest 30 sec

AMRAP 2min

25 DU / 40 Singles

5 DBL DB Thrusters (50/35)

5 CTB pull ups

–rest 30 sec

x 3 sets

Score is total reps combined for all sets
 Athletes should be focused on moving fast and unbroken

Scale dumbbell weight to allow for unbroken sets