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