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NEWS

Friday, March 17, 2017 – 17.4

By dennis | In Classes | on March 16, 2017

17.4 is this year’s repeat. If you did the Open last year you remember the huge set of deadlifts to kick off the workout. Assess your deadlift strength and determine an appropriate pacing strategy!

Warmup
Row 20/14 Cal
then
2 rounds
5 Barbell Good Mornings
5 Slow Squats, 5 Medium Squats, 5 Fast Squats
5 Handstand Shoulder Activations (or Push-Up Plank shoulder activations if scaled)

Stretch
1:00 Standing Straddle
1:00 Lizard/side
:30 Downward Dog
1:00 Puppy Dog

Primer
The primer should prepare you to move at intensity so you aren’t shocked when the workout starts.
2 rounds
4-7 Deadlifts
7 Wall Balls
3-7 HSPU (or hand release push-ups if scaled)
Rest :20 seconds between rounds

Rest ~5 minutes after the primer before starting the WOD

17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

Recovery
5-10 minute recovery row (damper on 1, row at around a 3:00 pace)

Athletes and judges, please familiarize yourself with the standards:

“QuickFit 15”
AMRAP 15
Run 200m
15 Russian Kettlebell Swings, 35/26 (Adv 44/35)
15 Situps
15 Squats
Compare to 10/17/2016


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