Friday

Beast River Fitness – WOD

“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18min

10 cal Row + 10 Goblet Squats

5 HSPU

12 cal Row + 12 Goblet Squats

6 HSPU

14 cal Row + 14 Goblet Squats

7 HSPU

16 cal Row + 16 Goblet Squats

8 HSPU

18 cal Row + 18 Goblet Squats

9 HSPU

20 cal Row + 20 Goblet Squats

10 HSPU

etc
-Continue up the ladder for 18:00 seeing how far you get.

HSPU: Strict / Kipping / Negatives / Piked Push-up

Metcon (No Measure)

Core Finisher

3 RNDs

10 Hollow Rocks

10 V-ups

10 Knee Tucks

10 Hollow Hold – seconds

Rest :30-1:00