Beast River Fitness – WOD
Deadlift (5 x 4-6)
– Look to add weight from 2 weeks ago (6-8 reps Deadlift).
– Build across to a heavy 4-6 of the day
DIP OF THE DEAD (Time)
10-9-8-7-6-5-4-3-2-1 Ring Dips Strict / Banded / Diamond Push-ups
1-2-3-4-5-6-7-8-9-10 Deadlifts (225/150, 155/105)
Metcon (AMRAP – Rounds and Reps)
*Bring a friend
*Sign-up friend(s) as FREE TRIAL
3 Partner PRIDE WOD 1: (5:30PM only)
P1: Runs 200m
P2: DB Sit-ups
P3: Wall Balls
*Partner’s 2 and 3 Work until Runner returns. Runner moves to sit-ups, sit-ups move to WB. (The runner controls the pace.)
*A Full round is when all 3 movements are completed. Each movement is = 1.
Social at Brian’s Rooftop above ABC Beer Company to follow.