Friday WOD 3/16/18

We will be having our fourth Open Friday Night event tonight at 5:30.  There will NOT be a potluck this week, but feel free to bring a snack or something to drink and hang out after the WOD.  Don’t forget to wear your green for St. Patrick’s Day :). Hope to see everyone there!

Warm Up:

2 Rounds:
40ft Bear Crawl
10 Single Leg Deadlift
10 Inch Worm Push Ups
10 Good Mornings

WOD:

Open WOD 18.4

For Time:
Diane
21-15-9 reps of:
Deadlifts (225/155)
Handstand Push Ups
Then,
21-15-9 reps of:
Deadlifts (315/205)
50-ft. Handstand Walk fter each set

Time cap: 9 minutes

Scaled: (Ages 16-54)
Men: deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl
Women: deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl 

Masters 55+:
Men: deadlift 185 lb. and push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups in place of handstand walks 
Women: deadlift 125 lb. and push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups in place of handstand walks 

Scaled Masters 55+:
Men: deadlift 115 lb. and perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl 
Women: deadlift 80 lb. and perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl 

You can find more workout details and standards here: https://games.crossfit.com/workouts/open/2018/4