WOD – Wed, Dec 14

Beast River Fitness – WOD

Front Squat (Every 2:30 x 6 setss
2 x 3 85%
2 x 1 90%
1 x 1 93%
1 x 1 95%)

Build to 80% before EMOM.

Suggested Warm-up:

5r @ 55%

3r @ 65%

2r @ 75%

1-2 @80%

WINTER IS COMING EVENT 1 (AMRAP – Rounds and Reps)

9 min AMRAP:

Unbroken Complex

5 Clean DL

4 Hang Squat Cleans

3 STO

4 Wall Walks

S: 95/65

RX: 115/75
Most members will be limited by shoulder endurance

Have athletes use a weight that they know is a fairly

comfortable unbroken complex as the wall walks are

going to make these much more challenging.