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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