Monday

Beast River Fitness – WOD

“Give more. Give what you didn’t get. Drop the old story.”

Strength

Front Squat (12-9 / 7-7-7)

– Switching to Front Squats for this cycle.

– Keep the bar light for this high rep introduction and find a weight you can move smoothly for all 7.

– Start with an empty Barbell for 12

– Should be no failed reps here as we build familiarity.

– Bar overall should be light

-SUB: Goblet Squats if mobility or wrist issue is a concern.

Metcon

Fran (Time)

21-15-9

Thrusters

Pull-ups

Time Cap: 10min

95/65/45/35
– This workout is meant to be fast and intense with minimal breaks, hence an aggressive time cap to hit the desired stimulus.

– Pick a light load to be able to do large sets in both Thrusters and pull-ups

– Note band used for future testing.

– Typically and Rx is 95/65 but pick a weight that is good for YOU.