Friday, March 20, 2015

 15.4 looks like a great wod. Hope everyone is ready.

Katie push pressing during Fight Gone Bad.........
Arm/Leg Swings
2 Rounds of:
10-15 DB Push Press
10-15 DB Straight-leg Deadlifts
10-15 KB Swings (light)

CrossFit Games Open 15.4
8:00 AMRAP of:
3 handstand push-ups
3 cleans 185/125#
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled 
 8:00 AMRAP of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

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