3.20.2016

Monday 03.21.16

#stpaddysdaythrowdown2016
Monday Funday: Choose Your WOD

CrossFit Open 16.4 
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target


-- or --

9 Rounds
2 hang squat clean + thruster
3 slow TTB between each round
THEN
4 Rounds, for time:
Run 400
15 z press 95/65
50 dubz

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