Friday

Beast River Fitness – WOD

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
– Once you can do :20s in a given progression, move on to the next.

Bike Row Run (Time)

35c/25c Bike

550m/450c Row

1 mile run