WOD 7/11/17

— BEER CITY BEATDOWN —
SATURDAY, OCTOBER 7TH, 2017
4-PERSON TEAMS MMMM/FFFF/MMFF

[GET YOUR TEAMS TOGETHER AND REGISTER EARLY]

http://www.unbrokenseries.com/beatdown

 

PreClass Work:
Foam Roll - Upper Back, Lats, Quads
Stretch - Couch Stretch, Worlds Greatest, OH Banded Distraction
WarmUp2

0:00-3:00
WHITEBOARD DISCUSSION

3:00-9:00
Dynamic WarmUp
6min AMRAP
2 Skin the Cat
2 Wall Walks
50’ Bear Crawl

9:00-12:00
STRENGTH SETUP

12:00-32:00
A1) 3-Position Bench Press 5x9, rack bar and reset hands every 3 reps
(wide grip, regular grip, close grip - 3 Reps Each)
:30 Rest

A2) Snatch Grip Deadlift 5x3, build
(Start @60% of 1RM DL)
2min Rest

32:00-35:00
WOD SETUP/PEE BREAK/WARDROBE CHANGE

35:00-52:00 (17MIN CAP)
B) 3 RFT:
10-15 Strict Pullups
10-15 Ring Dips
500m Row
1min Rest

RX+ (15 REPS)
RX (10 REPS)
SC (5-7 NEGATIVES)

G.O.A.T Work:
8min AMRAP
10 Hollow Rocks
10 Tuck Ups
:10 Hollow Hold
10 Deck Squats with a jump at the top