Friday WOD – 031717

Nikki

Nikki

WCCF INTRAMURAL OPEN
Week 4 FNL Heat Sign ups: https://docs.google.com/spreadsheets/d/1ln8foDjJnGbonm_BelMwBrihZncm-64CVgYXi4B3vZ0/edit?usp=sharing

Follow the link for full details on the Intramural Open.

WORKOUT OF THE DAY

Here it is. If you have been living under a rock, you might not have known that we would be seeing a repeat Open Workout either this week or next. Well, tonight we were served up a second helping of 16.4! Many of you will be doing this workout for 2nd (or 3rd) time. If you did it last year, be sure to come to the gym KNOWING your score from last year. The goal is to SMASH your score from last year!! Remember, there are points on the table for your team for PRing this repeat workout! Also, there are some very strict standards in both the RX and SCALED versions of this workout that we will be making sure all Judges are watching for; but please be a student of CrossFit and take a few minute to review the workout description and standards!

Wellness
OPEN WORKOUT 17.4 SCALED
Complete as many rounds and reps as possible in
13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand-release push-ups

Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and
perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and
perform hand-release push-ups

Fitness
OPEN WORKOUT 17.4 RX
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

Performance
1. Stay tuned for specific work to complete prior to hitting 17.2

2. OPEN WORKOUT 17.4

3. Cool down: Bike/row 15-20:00 @Easy pace