REGISTRATION IS LIVE! FIND A PARTNER. YOU DON’T WANT TO MISS THIS!
2017 BEATDOWN REGISTRATION LINK
WARM UP:
400 M. Run, Row, or Bike
3 Rounds
10 Pass Through’s
10 Good Morning’s
10 OHS
5 Inch Worms
10 Scorpions
Then:
Hip Mobility
SKILL:
3 Rounds (At a walking pace)
8 Meadows Row
8 Clean Grip OHS
1:20 Min. Plank
*Weight is your choice.
LIFT:
Dead Lift
7 x 1
*Work up to 90% of your 1RM.
WOD:
“DEAD CINDY”
AMRAP 13
3 Dead Lifts (315/205) (275/185) (245/165) (225/155)
1 Round of CINDY… ISH:
5 Box Jump Overs (30/24) (24/20) (20/12)
10 Pull Ups
15 Air Squats
POST WOD:
Roll & Stretch
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