Saturday

Beast River Fitness – WOD

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

Weightlifting

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

– Build to 1 RM

– Catch as low as mobility allows.

WARM-UP

—-

Snatch Grip:

5 RDL

5 Good Mornings

5 Behind the Neck Push Press

5 Back Squat

5 Overhead Squat

5 Snatch Balance

—

5 Snatch High-Pull

5 Power Snatch

5 Overhead Squat

5 Squat Snatch

Metcon

Metcon (AMRAP – Reps)

EMOM x 9min

Min1: Rowing (for calories)

Min2: Sit-ups

Min3: Burpees

Score: Is total Reps

OUTDOOR TRACK WOD

Metcon (4 Rounds for time)

1-Mile Run

Rest 3:00

800

Rest 3:00

400

For Time:

30-20-10 –

Push-ups

Air Squats
Each component is a “round”

Rnd 1 = Mile

Rnd 2 = 800

Rnd 3 = 400

Rnd 4 = Little Metcon