Wednesday

Beast River Fitness – WOD

Gymnastics

Bar Muscle-ups (1-2-3….)

– Bar muscle up attempts options:

A) Find a max # of reps unassisted.

B) Find a max with bands or lowest band can successfully get over bar.

C) Find the lowest box you can jump from.

Handstand Push-ups (1-2-3…)

Find MAX HSPUs;

A) Max Strict and/or Kipping

B) Max Piked Push-ups or From a Box

Metcon

“Bergeron Beep Test” (AMRAP – Rounds and Reps)

EMOM for as long as possible:

7 Thrusters, 75/55

7 Pull ups

7 Burpees