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