WOD – Wed, Nov 30
November 30, 2022Uncategorized
Announcements
🎄🎅 HOLIDAY UPDATES
– This Friday night: Open Gym 4pm ONLY
🎄🎅HOLIDAY SOCIAL SATURDAY:This Saturday 12/3
Where: Royale
When: 5pm – 8pm
(Ugly Sweaters Encouraged!!)
Beast River Fitness – WOD
Front Squat (Every 2:30 x 5 sets
1 x 4 @ 75%
2 x 3 @ 80%
2 x 2 @ 85%)
Build to 75% before EMOM.
Suggested Warm-up:
3r @ 50%
2r @ 60%
2r @ 70%
1-2 @ 75%
Metcon (Time)
3 Rounds:
5 Wall Walks
10 Front Squats
into…
3 Rounds:
10 Shoulder to Overhead
10 TTB / Knee raises
S: 45/35
Rx: 95/65
*12 minute cap
Weight should allow for unbroken sets on the lighter side for this higher volume shoulder heavy workout.
Most athletes will have to break up the wall walks and TTB in order to keep moving
Target Score: 8-10 minutes