Wednesday

Beast River Fitness – WOD

“Problems are simply opportunities in work clothes”

Deadlift (6-4-2-2-4-6)

Every 2m x 6 RNDs (12min)

Build to a moderate 2 in 6 RNDs

– After heavy 2, take some weight off and hit some drop sets at lighter loads to reinforce good movement patterns.

Metcon

Metcon (AMRAP – Reps)

“Pulling Daisy”

Every 2min x 4 RNDs (12min)

250/200m Row Sprint + Max

-Rest: 1:00

R1: Max Deadlifts @ 60% Above

R2: Max Push-ups

R3: Max Wall Balls

R4: Max V-ups
Score is total reps accumulated for all movements.