andi Andi rowing for her team and for her class!

NB: there shall be two WODs on Sunday. The 9.00 a.m. class will be performing the first WOD, and the 10.15 a.m. class will be performing 16.2. All are welcome!

 

9:00 a.m. Class:

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders (5 min)

2. "Kilmister" In teams of two: Row 10/7.5k

Level III: 38:00 cut-off Level II: for time Level I: Teams of three row 6k, broken up into 500m pieces.

42 min cut-off

 

10.15 a.m. Class:

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Review standards for workout and find a heat and station.

2. Warm up for deadlift weight.

3. "CrossFit Open Workout 16.4"

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

LIII: as Rx'd

LII: Complete as many rounds and reps as possible in 13 minutes of:

  • 55 deadlifts
  • 55 wall-ball shots
  • 55-calorie row
  • 55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

LI: Complete as many rounds and reps as possible in 13 minutes of:

  • 10 deadlifts
  • 10 wall-ball shots
  • 10 calorie row
  • 10 push-ups (scale as necessary)
  • rest 30 seconds

 

Have fun!