Friday

Beast River Fitness – WOD

Warm-up (No Measure)

2 Chin-up grip slow Negatives (3-5s)

5 Push-ups w/2 Shoulder taps

2 Chin-up grip slow Negatives (3-5s)

5 Ring Dip Negatives (foot assisted)

2 Chin-ups

5 Dips

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

Strict Pull-ups / Banded

Dumbbell Bench Press (50’s/35’s)

After Each Set:

100 Meter Farmers Carry (50’s/35’s)

(3 lengths of the gyms)

*Score = Time it takes to complete the workout

Rx+: 20# Weighted / 70s/50s
SCALING:Athletes should pick a Pull Up variation that they are able to complete STRICT for 3-5 reps.

Can sub KBs for Farmers Carry.