Wednesday

Beast River Fitness – WOD

“People don’t fear change. People fear sudden change. People fear revolutions. People don’t fear evolutions.”
– Simon Sinek

Test

Bar Hang (Time)

– Full hang

– Feet cannot touch ground

Weightlifting

Snatch Complex (1-1-1-1-1-1-1)

EMOM x 8min:

1 Pause @ Knee Snatch Deadlift

1 Pause @ Knee Snatch Deadlift + Power Snatch

Metcon

Forge Beep Test (AMRAP – Rounds and Reps)

Every Minute On The Minute

7 KBS

7 Goblet Squats

7 Burpees

Time capped at 15 min

53/35/26
– Complete all moves within 1 minute.

– Repeat until you cannot complete all moves in 1 minute.

– Pick a weight that takes :40-50s when fresh