WOD – Sat, Oct 22
October 22, 2022Uncategorized
Beast River Fitness – WOD
HOME PLATE (AMRAP – Reps)
AMRAP 3
250/200 Meter Row
10 Front Squats
Max Burpees Over the Bar
Rest 3min
AMRAP 3
250/200 Meter Row
10 Front Squats
Max Burpee to a Target
Rest 3min
AMRAP 3
250/200 Meter Row
10 Front Squats
Max Burpee Pull-ups
Rest 3min
AMRAP 3
250/200 Meter Row
10 Front Squats
Max Burpees Regular
Rest 3min
Scl: 45/35
Rx: 95/65
Rx+: 135/95
*Score = Total Burpee Reps
Pick a weight you can squat unbroken. 30-45% max. (Light side).
Row should take 1min, squats also 1 min, leaving a 1 minute sprint on burpees.
Pair up athletes based on weight to save space to use rig. Alternate athletes work / rest.