03/17/2017 Happy St. 17.4 Day!

 

Workout 17.4

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

Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

Masters 55+:  Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.  Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

Scaled Masters 55+:  Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb.  Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb.

We will begin running heats starting at 3:30 pm today to facilitate getting our members through the workout!!  Tonight at 5:30pm we will host CrossFit Oakdale for Open workout 17.4.  The after-party will continue at the Standard Pour immediately after, to celebrate Suzy’s birthday and St. Patrick’s Day!  This week’s theme is Luck O’ the Irish, so we expect to see some pretty outrageous amounts of green…and be advised, we are not above pinching those who are NOT wearing a visible item of green!!

For those unable to complete 17.4 today, you can perform the workout tomorrow during the 9 am class, or Sunday evening at 6pm!!  If you are participating in the Team Series, you can still earn points for your team by dressing for the theme of the week!

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