Monday

Beast River Fitness – WOD

Strength

Bench Press (2-2-2-1-3-3)

Set a Bench 3 RM

– Build slowly and set a 3 rep max on your bench.

– Ask for a spot.

– Stay nice and tight and drive hard.

Warm-up

Row Warm-up (No Measure)

Find a good connection with machine and slowly build your pace.

Drive through mid-foot, stay tall in your catch and finish strong with a smooth recovery.

Row :30s Each

1) Row @ 26 s/m

2) Row @ 28 s/m

3) Row @ 30 s/m

4) Row @ 32 s/m

– rest 1:00

1) Row @ 30 s/m

2) Row @ 32 s/m

3) Row @ 34 s/m

4) Row @ 36 s/m

-Rest

1000m Row (Time)

Max Effort 1000m Row