Friday 170317

Who is going to have the most St. Patrick’s day SPIRIT?? Rogue gift cards up for grabs!!

No Classes held on Saturday or Sunday. 

Dynamic Warm-Up – Mobility
Prepare to for..

WOD: CF Open 17.4
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

*Movement varies by division
Scaled: (Ages 16-54)
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

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