WOD – Sun, Oct 30

Beast River Fitness – WOD

500m Row Warm-up

3 Rounds

(1 min row : 1 min rest) @ increasing pace

+

3 Round

(:20 row : 1 min Rest) @ 500m goal pace

10 min cooldown on bike

Option 2: Movement/recovery day (AMRAP – Rounds and Reps)

30 minutes easy:

1-2min row/bike

10 russian kbs

20 walking lunge steps

20 abmat sit ups

10 supermans
Move as easy as you wish on this 30min recovery wod.

BIKE CHALLENGE: OCTOBER (Time)

5 RNDs
15/10c Bike
10 Burpees

*Must reset bike each round.