Friday 3.24.17 WOD

*** Save The Date — 17.5 Friday Night Lights Party ***
Celebrate the final Open WOD of the season

Max Effort Upper

Mobility

Rotation and Pulling

WOD

Every 2min for 10min
3 Power Cleans
3 Jerks
2 Power Cleans
2 Jerks
1 Power Clean
1 Jerks
**Score heaviest weight used, does not have to be unbroken

–5min to reset and review metcon–

“CrossFit Games Open 16.4 and 17.4”
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

$ Out

100 Sit Ups
EMOM 15sec Plank, any variation

WOD NOTES

By | 2017-03-23T07:07:21-04:00 March 23rd, 2017|WOD|Comments Off on Friday 3.24.17 WOD