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WOD – Fri, Dec 9

December 9, 2022Uncategorized

Beast River Fitness – WOD

BMU: Skill (AMRAP – Reps)

6 min EMOM

Mins 1-3: 1.1 Jump to pike to arch and toe spot

Mins 4-6: 1.1 jump to pull to belly/hips

+

6 min EMOM:

1-3 BMU / Jumping BMU
Jump pike to arch

Jump Belly to Hips

Jumping BMU

15-9-6 x 5 (Time)

5 Rounds for Time:

15 box jump overs

9 Hang Power Snatch

6 HR Push-ups

S: 75/55

Rx: 115/75

15 min cap
Scale The BB weight to something that can be

completed with only 1 break per set.

Athletes should move steady on the box jump overs. We recommend a step down technique.

Stronger athletes will be able to stay unbroken on the barbell.

Target Score: 10-12 minutes

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BARBELLS AND BURPEES

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(347)-486-4122

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 201-2587‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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