Apr 6, 2017

Friday 2017.04.07



Warm-up:
- 3-4 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
- Row 250m
- Then 10 min as desired by partners

WOD:
Partner 17.4

With a partner, complete as many rounds and reps as possible in 13 minutes of:
- 55 deadlifts, 225 lb.
- 55 wall-ball shots, 20-lb. ball to 10-ft. target
- 55-calorie row
- 55 handstand push-ups

For women’s and scaled versions go to: https://games.crossfit.com/workouts/open/2017/17.4. Go hard and fast, split the effort in any way you wish. Dan Bailey, winner of the 2016 Games scored 286 on this WOD. See how close you can get to that.

Post total reps to Comments.

Cool Down:
Rig:
- Hang from Rig (1min)

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!


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