Wednesday

Beast River Fitness – WOD

“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus

Warm-up (No Measure)

3 Position Bar Muscle-up

7min Practice

Metcon (No Measure)

Gymnasty:

6 RNDs for Quality

Min1: 200m Run / 15/12c Bike

Min2: Jumping Bar Muscle-ups – 2-4

Min3: 150 / 100m Row

Min4: HSPU – 3-5 stirct / 7-10 Kipping

Min5: Pull-ups 5-7 strict / 7-12 Kipping

Abs – (No Measure)

3 RNDs:

8 Hollow Rocks

8 V-ups

8 Knee Tucks

8 Hollow Hold seconds