WOD – Mon, Nov 21

November 21, 2022Uncategorized

Announcements

🦃 Thanksgiving UPDATED schedule:

Weds: last class @ 5:30p / 6:30p & 7:30p Closed.

🥧 Thur. 24th & Fri. 25th: Closed for the Holiday.

Spend some time with family & friends.

Sat: WODS at 9a, 10a, 11a.

Sun: Closed

Beast River Fitness – WOD

Hang Power Clean (Build to heavy but doable 3.
Aim for 75-85% of your max clean.)

Metcon (AMRAP – Reps)

For Reps:

90s AMRAP Wall Balls

– Rest 1 Minute

60s AMRAP Cal Bike/Row

– Rest 1 Minute

90s AMRAP Wall Balls

– Rest 1 Minute

60s AMRAP Cal Bike/Row

– Rest 1 Minute

90s AMRAP Wall Balls

*Score is total wall ball reps + calories combined
● Most athletes will need to plan at least 1-2 breaks on wall balls

● If an athlete can’t maintain more than 10 reps at a time they should

scale.

● Athletes should push the pace on the bike/row knowing that they only have a 1 minute effort

● Make sure to leave some energy in the tank for the last set of wall

balls

● Target Score: 70-100 total reps

WOD – Mon, Nov 21

Announcements

Beast River Fitness – WOD

Hang Power Clean (Build to heavy but doable 3. Aim for 75-85% of your max clean.)

Metcon (AMRAP – Reps)

Hang Power Clean (Build to heavy but doable 3.
Aim for 75-85% of your max clean.)