Wednesday

Beast River Fitness – WOD

Warm-up (No Measure)

Kipping & Pistols

EMOM x 10

:30 / : 30

1) Kipping Pull-up practice

2) Pistol Practice
Find a sub max set of each movement to practice.

Do not go to failure.

3-8 reps

Metcon (Time)

21-18-15-12-9-6-3

Chest To Bar Pull-ups

DB Box Step-Overs (50s/35s)
In the box step-over, there is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The rep is completed with both feet touch down on the other side of the box.

Scale: Regular Pull-ups or bands