Friday WOD 3/24/17
We will be doing up big for the last Open WOD! Friday Night Lights is on again at 5:30pm Friday night with a Hawaiian Luau theme and a potluck with DJ Frank here! This will also be TJ’s last big shebang with us as he is being re-stationed and leaving Ridgecrest on April 10th. So get your teams together, get the spirit going, grab some food and drinks and lets end this Open and send TJ off with a great party!
Warm Up:
Tabata:
Burpees
Banded Side Step
Goblet Squats
Lateral Hurdle Jumps
WOD:
CrossFit Open WOD 17.5
10 Rounds For Time:
9 Thrusters
35 Double Unders
Time cap: 40 minutes
RX: (Ages 16-54)
Men use 95 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform single-unders
Women use 45 lb. and perform single-unders
You can find more workout details and standards here: https://games.crossfit.com/workouts/open/2017