Wednesday

Beast River Fitness – WOD

Test

Bar Hang (Time)

– Full hang

– Feet cannot touch ground

Plank Test (Time)

Max Plank on Forearms.

Time cap: 6:00

Metcon

Offensive One Fifty (Time)

150 Situps

150 Air Squats

150 DU
– Total time is scored

– Total time includes ALL rest.

– Each movement is also individually scored.

150 Air Squats (Time)

– At the bottom, the crease of the hips must pass below the height of the kneecap.

– At the top, the knees and hips must be completely open

150 DU (Time)

– 2 Passes of the rope under the feet each jump

150 Sit-ups (Time)

– Touch ground above shoulders

– Touch ground by feet