WOD – Tue, Nov 22
🦃 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.
Beast River Fitness – WOD
Pull-ups (AMRAP – Reps)
A. Chin Over Bar Hold (pronated grip): 1 x Max Set for time.
B. Max Strict Pull-up Test
Every 2:30 x 3 Sets:
Set 1: Strict Pull-ups – pronated grip
Set 2: Strict Pull-ups – supinated grip (chin-ups)
Set 3: Kipping Pull-ups
Athletes can record what max reps they want to know be it pronated, supinated or kipping pull-ups.
Doubles and Deads (Time)
200 Double Unders / 300 Singles
75 DBL DB Deadlifts,
*10 Minute cap
● Double Unders are used in this workout to pre-fatigue the
grip and shoulders before the DB deadlifts.
● Plan to break the Double Unders into sets of 20-50 to stay
● The goal is for members to be finished with the Double
Unders by the 4 minute mark
● Focus on keeping a flat back during the deeper hinge of the
● Target Score: 6-8 Minutes
● Time Cap: 10 minutes