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WOD – Tue, Nov 29

November 29, 2022Uncategorized

Announcements

🎄🎅 HOLIDAY UPDATES

– This Friday night: Open Gym 4pm ONLY

🎄🎅HOLIDAY SOCIAL SATURDAY:This Saturday 12/3
Where: Royale

When: 5pm – 8pm

(Ugly Sweaters Encouraged!!)

Beast River Fitness – WOD

Tempo Pull-ups (4 Rounds for reps)

4 sets of 4-5 reps

Tempo Strict Pull-ups

@ tempo 41×0

rest 2m between
What does 41×0 mean?

4 – Seconds Down

1 – Sec Pause

X – Fast pull-up!

0 – Rest between reps

Translation:

Pull-up as fast as you can.

Hold for 1 sec at top.

Slow lower down 4s.

0 rest – pull-up fast again.

*Use as much band as required to complete 4-5 reps. Add bands along the way if need to complete successfully.

“Meet me at the bar”

5 rounds for time:

10 power snatch

10/8 cal row

10 barbell front rack alternating reverse lunge

S: 45/35

Rx: 95/65

*10 min cap

Check us out on Instagram @BeastRiver

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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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