WOD – Fri, Dec 16

Announcements

Modified Schedule Next Week: 12/19 – 12/24.

Mon &Tues: 7:30 pm canceled

Weds / Thurs / Fri: Modified midday classes:9:30a- 12:30p

🎄 12 Days of Christmas WOD on 12/22

Beast River Fitness – WOD

Strength / Skill (AMRAP – Reps)

A. Max Strict HSPU:

4 Rounds of 30s Max HSPU

Rest 60s.

+

B. DBL DB Reverse Lunge to Box Step-up:

3 sets x 4p/side

1 = 1reverse Lunge + 1 Box Step up
*Scaling = hand release push-ups, deficit push-ups, pike box hspu

Metcon (AMRAP – Reps)

5 Rounds

2:00 Minute AMRAP / 1:00 Minute Rest:

300/250m Row

In remaining time,

Max reps single DB thruster(50/35)

*Switch arms as needed.
Scale Thruster weight to allow for large unbroken sets

Cap the row at 1:15 and scale the distance to allow athletes to finish in time