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!
Row 20/14 Cal
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)
1:00 Standing Straddle
:30 Downward Dog
1:00 Puppy Dog
The primer should prepare you to move at intensity so you aren’t shocked when the workout starts.
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
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 handstand push-ups
5-10 minute recovery row (damper on 1, row at around a 3:00 pace)
Athletes and judges, please familiarize yourself with the standards:
15 Russian Kettlebell Swings, 35/26 (Adv 44/35)
Compare to 10/17/2016