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WOD – Wed, Nov 23

November 23, 2022Uncategorized

Announcements

🦃 Thanksgiving UPDATED schedule:

Weds: last class @ 5:30p / 6:30p & 7:30p Closed.

🥧 Thur. 24th & Fri. 25th: Closed for the Holiday.

Spend some time with family & friends.

Sat: WODS at 9a, 10a, 11a.

Sun: Closed

Beast River Fitness – WOD

Back Squat (5 reps every 2:30 x 5 sets @ 80% 1RM Front Squat)

This week is a deload week and moving the squats to the back. Aim for

“Up and Down The Pyramid” (Time)

3-6-9-6-3

Hang squat clean

Burpee to a 12″ target / or High Jump

S: 95/65

Rx: 155/105#

*7 min cap*
This workout will be fast and unbroken for most athletes.

Consider breaking the cleans into 2 sets if heavy.

Don’t underestimate the burpees – a 12″ jump will be very taxing for most athletes.

Target Score: 4-6 Minutes

Check us out on Instagram @BeastRiver

[wp_my_instagram username=”beastriver” limit=”6″ layout=”6″ size=”thumbnail” link=””]

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BARBELLS AND BURPEES

We'd love to hear from you!
The contact form is the best way to quickly get in touch. If you’d like to stop by the box, please visit our schedule page to make we’re in before you stop by.

‪(347) 352-7154‬

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 766-1049‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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