Tuesday

Beast River Fitness – WOD

Metcon (Weight)

Shoulder To Overhead Complex: Build to Heavy

5 Rounds

3 Push Press

2 Push Jerk

+

35 DU
E2MOM

Build to a medium/heavy complex. Something the athlete can complete clean and crips with no failed attempts.

Complete the DUs in the same time frame.

If Sharing, partner B can start with the jump rope. Cap the rope to :20s

Metcon (Time)

30 DB Hang Clean & Jerk

20 Burpees over DB

-Rest 2min-

20 DB Should to Overhead

15 TTB

-Rest 2min-

10 DB Thruster

10 Chest 2 Bar / Pull-ups

1 DB: 50/35

1 DB: Alternate arms Every 5 Reps

Rx+: Bar Muscle Ups
Each mini-metcon should be a sprint.

Athletes should use only 1 DB for this and switch arms every 5 reps.

Find a fast but consistent Pace to move unbroken.