WOD – Thu, Nov 10
November 10, 2022Uncategorized
Beast River Fitness – WOD
SWINGS IN A ROW (Time)
3 ROUNDs for TIME
1k/800m Row
15 Russian KBS
15 Toes To Bar / Knee Raise / V-ups
S: 35/26
Rx: 53/35
+: 70/53 (females row same 1K distance)
*22 min cap, Females row same distance
Athletes may need to break the KB Swings and TTB into 2-3 sets to ensure proper pacing.
Target Score: 15-18 minutes
Extra Work
3 Sets
10 DB Z-Press w/3s Negative
10 Band Pull Aparts
—
8 Half Kneeling bottoms up Kb Press
15-20 Band push downs