(Practice / Opens Prep)
WOD Review: 8 min
Then all together: 60 sec of rowing and then complete 2 rounds of: (7-8 min)
10 PVC pass through
20 sec each T,V,W
10 wall slides (slow and controlled)
10 wall squats
10 BB strict OHP (for 2nd warm-up set add a little weight)
SOD
With a 9 min running clock:
2-3 Rounds at WOD weight and just a bit slower than WOD pace
6-8 Deadlifts (at WOD weight)
6-8 Wall Balls (at WOD weight/height)
10/8 Cal Row
2-4 HSPU or 2-4 Hand release push-ups
Rest 2 min between rounds
– Use this to create rhythm and choose the appropriate weight (rest 2-4 minutes between sets)
WOD: 17.4
13 min AMRAP
55 Deadlifts (225/155) (135/95)
55 Wall Ball Shots (20/14) (10ft/9ft) / (14/10) (9/9)
55 Calorie Row
55 Handstand Push-ups (Hand Release Push-Ups)
