WOD 7/12/17

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WODS ARE ON ZEN PLANNER AND ZEN PLANNER APP
LOG YOUR RESULTS AND CHECK OUT THE LEADERBOARD
RIGHT FROM YOUR PHONE

— 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
8min AMRAP
200m Run
10 BB OHS Narrow Grip
10 Single Leg BB RDL

9:00-25:00
B1) Front Squat 5x2 @80-90%
@3030 Tempo
:30 Rest

B2) Arnold Press 5x6-8reps, start at ending weight from last week
@3033 Tempo
:90 Rest

25:00-30:00
WOD SETUP/PEE BREAK/WARDROBE CHANGE

30:00-46:00
C) EMOMx16
Min1 - 6 FR Lunges + 4 Front Squats @45% 1RM FS
Min2 - Max Reps Ring Pushups in :20
*Record total number of reps for Pushups