WOD – Wed, Nov 9
Beast River Fitness – WOD
Front Squat (5-5-5-5- 5 @ 75%
Athletes should get 2-3 warm-up sets 4-5 reps (55%, 65%, 70%) prior to working sts
Athletes should maintain weight across.
If they are unsure of their 1RM, today should be a weight that becomes challenging by the 4th and 5th set.
TWO TYPES OF DBs (AMRAP – Rounds and Reps)
30 DB Farmer’s Walking Lunge Steps
30 DB Shoulder to Overhead
This will be a very grip oriented metcon forcing athletes to break up the movements due to grip fatigue.
Most athletes should plan to break from the start so as to not “blow up.”
A good recommendation is to break the sets in half (15/15) or thirds (10/10/10)
Target Score: 3 Rounds +/- 30 reps