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 wall-ball shots
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