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WOD – Thu, Nov 10

November 10, 2022Uncategorized

Beast River Fitness – WOD

SWINGS IN A ROW (Time)

3 ROUNDs for TIME

1k/800m Row

15 Russian KBS

15 Toes To Bar / Knee Raise / V-ups

S: 35/26

Rx: 53/35

+: 70/53 (females row same 1K distance)

*22 min cap, Females row same distance
Athletes may need to break the KB Swings and TTB into 2-3 sets to ensure proper pacing.

Target Score: 15-18 minutes

Extra Work

3 Sets

10 DB Z-Press w/3s Negative

10 Band Pull Aparts

—

8 Half Kneeling bottoms up Kb Press

15-20 Band push downs

https://youtu.be/k_kXBEjURUA

https://youtu.be/FfN3_6l7wnc

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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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