17.4 - Saturday Mar 18/17
17.4
It's our 4th Open workout! We're excited to have two amazing companies at the gym. Girls of the North WODbox and New Country Spirit! Come by in your St. Patty's Day left over attire and cheer on your fellow CF Indestri members as they hit the WOD, and shop! Reminder that this week we have some discounts on CF Indestri gear, beanies, snapbacks and black and gold apparel!
17.4 is a repeat of 16.4
I honestly questioned whether Castro would repeat a workout this year. The games are changing, no longer in Carson, Cali. Moving to a new location, maybe he would do something different and make it a clean slate.But…. It makes sense, it's a way to measure our progress year to year to do a repeat WOD!Do your best with GOOD FORM, PROPER TECHNIQUE. We don't want to see anyone just reefing the bar off the ground. Set up and use good form on every lift, be smart. If Brooke Wells can win the deadlift ladder at the CrossFit Games by deadlifting over 400lbs and she broke the deads up into sets of 5, think about that. If you're 1 RM isn't even close to hers, why would you hold on longer then she did? "Food for thought" Guys consider the same idea with a man. i.e.) Sam Dancer…. Small sets, very short breaks!
Saturday March 18th, 2017
Workout Of the Day:
17.4Complete as many rounds and reps as possible in 13 minutes of:55 deadlifts, 225 lb / 155lbs55 wall-ball shots, 20lb/14lb ball to 10ft/9ft target55-calorie row55 handstand push-ups.Check back each night at 8pm for the next days WOD
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