CrossFit WOD 3/24/17 The OPEN 17.5

17.5 is here and The Open is coming to a close. This will be our last Friday Night Lights event this evening at 5ish. Please everyone that can come do so. Let’s push everyone through the last workout and follow it up with drinks and food at Torched Hop afterwards. Lets get some good heats going and give 17.5 everything we have left.

Remember 6am and noon as usual but evening classes will be “Friday Night Lights”. See you there.

Warm-up:
Run/Row 400m
3 rounds (light med ball)
10 Wall Balls
8 Med Ball Cleans
6 Strict Barbell Presses

Mobility:
Knees, hips, shoulders, calfs

**everyone should do a few sets of thrusters before the WOD. Maybe even slightly heavier than the WOD weight for the last set. 

WOD:
CrossFit Open 17.5
10 rounds for time of:
9 Thrusters (95/65)(65/45)
35 Double unders / single unders

**please be careful to not drop the weight from over head (especially the empty bars). Control the weight back to your hips. 

Posted in Workout of Day