WODs & News
Get our latest posts delivered to your inbox!
Open Workout 17.4 is ... 16.4!
YOU are responsible for knowing your workout. CLICK HERE to double check all of the standards for which version you are performing.
Open 17.4 Warm Up (~20 mins)
5-10 mins of foam rolling your back, lats, and glutes (prior to class, not during class time)
2 Rounds (~5 mins)
15 Cal Row
10 Push Ups
5 Strict Pull Ups
2 Rounds (~2 mins)
20 second Nose + Toes HS Hold
10 Air Squats
Take some time to setup your HSPU standards (~3 mins)
3 Rounds (~6 mins)
6 Deadlifts (increasing each round, take three jumps to get to your weight)
6 Wall Balls
Rest 2-3 mins, then LET"S GOOOO!!!
55 Deadlifts (225/155)
55 Wall Balls (20/14, to a 10'/9' target)
55 Calorie Row
*Again, you are responsible for knowing what YOU have to do. Please CLICK HERE to check it out.