Tuesday

Beast River Fitness – WOD

“The single biggest problem in communication is the illusion that it has already taken place”. – George Bernard Shaw

Strength

Front Squat (1.5-1.5-1.5-1.5-1.5-1.5)

E:90: One and a half Front Squats

Warm-up: 5-3-1

Work-set: 6 x 1.5 (Every :90)

Drop-set: 10@ 50%

– Build through complex to heavy single

Metcon

Metcon (8 Rounds for reps)

“Frandly”

EMOM x 16min (8 Rnds)

Min1: 5-7 Thruster

Min2: 5-7 Pull-ups

– Building volume for Fran re-test

– Heavier than your Fran weight

– Practice good drive from the front squat out of the hole and solid lockouts

– Use same bands for pull-ups to complete 5-7 Reps unbroken