WOD – Thu, Nov 17
🦃Thanksgiving week modified Schedule:
Weds: 6:30p & 7:30p Canceled
🦃 Thanksgiving Day: 9a Workout—bring a friend if you are in town.
Fri: WODs at 10a and 11a / No evening Class
Sat: WODs at 9a, 10a, 11a
Beast River Fitness – WOD
“Check Your Pacing” (AMRAP – Rounds and Reps)
10 lateral burpees over bar
10 power snatch
*Start slow & steady, your goal is to increase speed of each round.
The goal of this met-con is to start on the slower side and build in intensity as the workout progresses. Each round should be faster than the last.
About half of this workout will be spent on the runs and the other half will be spent on the burpees and snatches. Pace the runs.
The barbell should be a very light weight that athletes can cycle through unbroken
Target Score: 5+ rounds
OPTIONS: A, B, or C
A. Build to a 5RM SHSPU
(deepest deficit you can get 5 unbroken OR Lowest abmat you can get 5 unbroken / on wall or in pike)
3 x 5 @2-4in higher than best range; rest 2:00
C. Banded OH Tricep Extension 3 x 15-20 set; Rest :90 between