March 17, 2017

Warm Up-

1 Minute Stiff Leg Row + 1 Minute Row

3 RNFT:

3 Spiderman/leg w Reach

5 Sit Ups

3 Wall Walks

5 Sit Ups

Then:

2 Rounds-

10 Banded Good Mornings

5 Slow Stiff Legged Deadlifts (empty Barbell)

5 Slow Medball Squats

 

WOD-

‘Open Workout 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*

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

*Movement varies by division

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282