Warm up: Coach’s Choice
Strength/Skill: Deadlift – 1 x 5
Stimulus/Focus: Ten minutes to build to today’s heavy for 5 reps. These reps can be drop and go. Pick up the bar immediately. Focus on proper set up and appropriate speed through the pull.
WOD: 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
Stimulus/Focus: This is a past Open WOD–from 2016 and 2017. See what you can do with this one this year! Aim for big sets of work and short breaks.
Masters: 185/125 Deadlift; 20#/10# Wall Ball; 95/65 Push Press for HSPUs
Cool Down: ROMWOD