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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.

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

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‪(347) 352-7154‬

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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