Fourth year and the best year yet. Great event, with great people make for a fantastic day! Thanks to everyone who participated, volunteered and made the Beachside Beatdown what it was today! Expect a full re-cap within the week.
WARM UP:
500 M. Row
10 Strict Pull Ups
10 Push Ups
20 Air Squats
Then:
3 Rounds (Not For Time)
10 Pass Through’s
10 Y’S
10 T’S
10 W’S
10 Reverse Fly’s
10 Face Pulls
Then:
Hip Mobility
SKILL:
3 Rounds (At a Walking Pace)
7 Rope Pull Up’s
8 BB Bent Over Row
10 Assisted Glute-Ham Extensions
LIFT:
Front Squat
3 @ 65%
3 @ 70%
3 @ 75%
2 @ 80%
2 @ 85%
3 x 1 @ 90%
WOD:
“BALBOA”
3 Rounds (For Max Reps)
MIN. 1: Wall Ball 10′ (30/20) (20/16) (16/14) (14/10)
MIN. 2: Burpees
MIN. 3: Double-Unders
MIN. 4: H.R. Push Ups
MIN. 5: Rest
POST WOD:
Roll & Stretch
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