WOD – Sat, Oct 8

Beast River Fitness – WOD

HURRY UP AND HOLD (AMRAP – Reps)

EMOM (:30/:30) X 4 Rounds

Rnd 1: Hold First

Rnd 2: Hold Second

Rnd 3: Hold First

Rnd 4: Hold Second

Rnd 1: (:30/:30)

m1: OH DBL KB Hold / Push Press (35/18)

m2: Rest

m3: Goblet Wall Sit / Goblet Squats (35/18)

m4: Rest

m5: Plank Hold / HR Push ups

m6: Rest

m7: Hollow Hold / V-ups Knee Tucks

m8: Rest

Score: 1 rep = 1p point

Subtract -1 point for every second of the hold athletes cannot complete.

ex:

Squat 30 reps = 30pts

Hold 20s of 30 = subtract -10 points

Total is 20 points