Wednesday

Beast River Fitness – WOD

Warm-up

Warm-up (No Measure)

5 Hollow to straight kip swings

5 jumping ring dips or push-ups

5 squats

Then..

5 Kipping Knees raises

5 kipping ring dips

5 jump squats

Metcon

Metcon (No Measure)

4 RNDS

Max unbroken toes-to-bars / Knees 2 Chest

Max unbroken ring dips / Banded (aim for 5-10)

Max height box jump

then…

For time:

2,000/1,600-m row
Rest 1:00 between max attempts.

Toes-To-Bar (Max)

Ring Dips (Max)

Max Height Box Jump (Distance)

Max Height Box Jump

2k Row (Time)

Max Effort 2k Row