Wednesday

Announcements

👻🍿Some Movie Nights! – Thursday 14th and 21st 7:30pm @ the gym
💪 ReVis Week: Oct 18th (Re-Visiting from week of Aug. 23rd)
💪 Fundraiser workout Forging Youth Resilience: Sat 15th (suggested $25 to fundraiser)
🎃 Halloween Workout Sat 30th – DRESS UP! Costumes Welcome & Encouraged!

Beast River Fitness – WOD

“If failure is not an option, neither is success.”

Weightlifting

Headstand / Handstand Hold (Time)

5 Attempts for time:

Progressions

1a) Tripod Headstand

1b) Tripod Headstand knees off

1c) Tripod Headstand: legs straight

2) Wall facing

3) Free standing

Time Benchmarks:

A) :05 seconds

B) :10 seconds

C) :20 seconds

D) :30 seconds

Snatch (3-3-2-2-1-1)

Every :90 x 6set: Squat Snatch

Building in Weight

Metcon (AMRAP – Reps)

EMOM x 10min

Min1: 8 TTB + Max Power Snatches

Min2: 8 Burpees over the bar

(115/85, 75/55, 45/35)

Rx+: 135

Score is Amount of Power Snatches