Thursday

Beast River Fitness – WOD

Gymnastics

Metcon (No Measure)

“Foundations”

30min EMOM x 5 RNDs

(Work :30s / :30s Rest)

Min1: Handstand Push-ups

Min2: Hollow Hold

Min3: Rest – PVC Pass Throughs

Min4: Thrusters

Min5: Pull-ups

Min6: Rest
– HSPU strict or kipping

– Use your Fran weight +10-20#

– Band Assist Pull-ups – (5 minimum)

– Can kip pull-ups

GLAM

Metcon (No Measure)

Extra if time:

50 BB Curls

Every break 20 band Tricep-Push-downs