Friday WOD 3/23/18

We will be having our fifth and final Open Friday Night event tonight at 5:30.  We will be having a potluck following the WOD so please bring a dish and/or drink to share.  Don’t forget to wear your best super hero outfit :). Hope to see everyone there!

Warm Up:

2 Rounds:
40ft Crab Walk
10 Banded Side Steps (each direction)
10 Goblet Squats
10 Barbell Rows

WOD:

Open WOD 18.5

Repeat of 11.6
Complete as many reps as possible in 7 minutes of:
3 Thrusters (100/95)
3 Chest to Bar Pull Ups
6 Thrusters
6 Chest to Bar Pull Ups
9 Thrusters
9 Chest to Bar Pull Ups
12 Thrusters
12 Chest to Bar Pull Ups
15 Thrusters
15 Chest to Bar Pull Ups
18 Thrusters
18 Chest to Bar Pull Ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Scaled: (Ages 16-54)
Men: 65 lb., perform jumping chin-over-bar pull-ups
Women: 45 lb., perform jumping chin-over-bar pull-ups 

Masters 55+:
Men: 65 lb., perform chin-over-bar pull-ups 
Women: 45 lb., perform chin-over-bar pull-ups 

Scaled Masters 55+:
Men: 45 lb., perform jumping chin-over-bar pull-ups
Women: 35 lb., perform jumping chin-over-bar pull-ups 

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