Thursday

Beast River Fitness – WOD

Weightlifting

Pause Split Jerk (1-1-2-2-2-1-1)

Pause 2sec in the dip for these Split Jerks
– shoot for around 70-75% of your Push Jerk for 2

– Fast feet and good lockouts

– Technique focused

– Drop set last sets at lighter weight

Warm-up

Row Warm-up (No Measure)

Row for 3 minutes continuosly building your stroke/minute rate

Min 1 Row @ 22 s/m

Min 2 Row @ 26 s/m

Min 3 Row @ 28 s/m

-rest 1 min –

Min 1 Row @ 24 s/m

Min 2 Row @ 28 s/m

Min 3 Row @ 32 s/m

– rest –

1000m Row (Time)

Max Effort 1000m Row