Friday

Beast River Fitness – WOD

Metcon

Metcon (AMRAP – Reps)

Open Workout 21.1

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min

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Rogue Cliffhanger Challenge (Time)

For MAX Time:

Hang from Pull-up Bar

1 attempt

Metcon (Weight)

GLAM Session: GUNZ & GLUTES

3-4 RNDS

10-15 BB Bicep Curls

10-15 DB Hammer Curls

10-15 Single-leg Glute Bridges p/side

10-15 Two-Leg Glute Bridges

20-30 Jump Lunges

Rest 1 min