Friday 17th March 2017

Fitness
​A) 3 – 4 Sets:
American Swing x 20 reps
Bottoms Up KB Walk x 60ft each arm
B) In Pairs, alternating rounds:
10 Rounds for time:
12 Deadlifts (80/55kg)
250m Row

Performance
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