WOD 10/2/17

— IT'S OCTOBER PEOPLE —
BEER CITY BEATDOWN COMPETITION
IS THIS SATURDAY, OCTOBER 7TH

COME ON UP AND SUPPORT THOSE COMPETING AND HANG OUT AFTERWARD IN DOWNTOWN ASHEVILLE

— THERE MAY BE SOME CELEBRATING GOING ON —
 

PreClass Work:
Foam Roll - Calves, Quads, IT Band, Upper Back, Lats
Stretch - Worlds Greatest, Couch, Knee-to-Wall, OH Banded Distraction
WarmUp4 +
10 Wall Slides
10 Scap PullUps
10 Scap PushUps
10 Scorpions
10 Iron Crosses
10 Hip Bridges

0:00-5:00
Finish up PreClass Work

5:00-8:00
Whiteboard Discussion

8:00-20:00
400m Run, Then:
3 Rounds:
1 Wall Walk
3 Strict PullUps
25' Bear Crawl
10 Cal Row

20:00-32:00
A) Front Squat

Find 1RM in 3 lifts
(12min)

32:00-38:00
WOD SetUp

38:00-45:00
B) For Time:

“FRAN”
21-15-9
Thrusters @95/65
PullUps
*7min CAP

Mobility:
Couch Stretch/Hip Mobility

T-Spine Rollout
Shoulder Recovery