Thursday

Beast River Fitness – WOD

Gymnastics

Handstand Push-ups + Hold (3-5 HSPU + :10s Hold on last)

Every :90 x 5 RNDs
– Pick scale can do 3 reps minimum

– Large range depending on Athlete

– Sets should be close to failure but not

– If can do 5 reps strict – do deficit

Metcon

Metcon (No Measure)

3 RNDS TOTAL of 3 AMRAPS – (18min)

:60s Move 1

:30s Move 2

AMRAP

A1: Double Unders / Single Unders

A2: Ring Rows

-rest :30

AMRAP

B1: Mtn. Climbers

B2: V-Ups

-rest :30

AMRAP

C1: No Push-up Burpees

C2: Dips – (can Kip)

-rest :30
-Move through each station one after the

other. As then Bs then Cs

-Repeat entire circuit 3x