Friday WOD 3/17/17
We will be having our forth Open Friday Night event tonight at 5:30. There will NOT be a potluck this week, but feel free to bring a snack or something to drink and hang out after the WOD. Hope to see everyone there!
Warm Up:
Tabata:
Jumping Lunges
Inchworm Push Ups
Good Mornings
Strict Press
WOD:
CrossFit Open WOD 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
RX: (Ages 16-54)
Men: deadlift 225 lb. and 20-lb. ball to 10-ft. target
Women: deadlift 155 lb. and 14-lb. ball to 9-ft. target
Scaled: (Ages 16-54)
Men: deadlift 135 lb., 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women: deadlift 95 lb., 10-lb. ball to 9-ft. target and perform hand-release push-ups
You can find more workout details and standards here: https://games.crossfit.com/workouts/open/2017