Friday WOD 3/18/16

We will be having our fourth Friday Night Open event tonight at 5:30.  We are not planning to have a potluck after the WOD this week but everyone is welcome to hang out after, so bring a beverage or snack if you would like.  Hope to see everyone there!

Warm Up:

Tabata:
Burpees
Air Squats
Push Ups
Single Leg Deadlifts

WOD:

Open WOD 16.4

RX

13 min AMRAP:
55 Deadlifts (225/155)
55 Wall Ball (20/14)
55 Calorie Row
55 Handstand Push Ups

Scaled

13 min AMRAP:
55 Deadlifts (135/95)
55 Wall Balls (20# to a 9ft target, 10# to a 9ft target)
55 Calorie Row
55 Hand Release Push Ups

You can find workout details and standards here: http://games.crossfit.com/workouts/the-open