MAKE-UP DAY

Beast River Fitness – WOD

“There’s always more time.”

Metcon (Time)

WOD

25 Toes-to-Bars

50/35 Calorie Row

75 Push-ups

50 Box Jumps (24/20″)

25 Pull-ups

Clean (2-2-2-2-2-2)

EMOM @ 75%-80%

Back Squat (10-8-6-6-6)

Build to 3 x 6 at 75%

– focus on speed from the bottom

No measure: 3×6 @ medium / hard weight that allows for good reps.

RUN THE PRESS (Weight)

PUSH PRESS

5-5-5-3-3-3-2-2

*Between every set

200m Run

5 Chest To Bar Pull-Ups – Kipping – Banded

*For load not for time