WOD: March 16th, 2018

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Scorpions x20
Sampsons 50′
Bear Crawl 100′
Air Squat x10
Push Ups x10
Jumping Lunges x20
Partner Hamstring Curls or banded (red) hamstring curls x20

WOD Prep
2 Rounds
5 Good Mornings
5 Barbell Rows
5 Deadlifts

Hand Stand Push Ups, HR Push Ups, & Bear Crawl Standards.

Open 18.4

•21 deadlifts (weight 1)
•21 handstand push-ups
•15 deadlifts (weight 1)
•15 handstand push-ups
•9 deadlifts (weight 1)
•9 handstand push-ups
•21 deadlifts (weight 2)
•50-ft. handstand walk
•15 deadlifts (weight 2)
•50-ft. handstand walk
•9 deadlifts (weight 2)
•50-ft. handstand walk

Time cap: 9 minutes

Rx:
Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.

Scaled:
Men deadlift 135 lb. then 185 lb.
Women deadlift 95 lb. then 135 lb.
HR Push-Ups, Bear Crawl 50′

Fitness:
Men deadlift 45 lb. then 75lb.
Women deadlift 35 lb. then 55 lb.
Knee HR Push-Ups, Bear Crawl 50′

For full movement standards and scaling options, go to: https://games-assets.crossfit.com/Workout18_4_12-shdnuehqASQbdsuE32w.pdf

ROMWOD or LSD

Options for athletes that completed 18.4 already or plan to do it this week/next Monday.

Option 1
ROMWOD
#swoleandflexy

Option 2
L.S.D. (Long Slow Distance)

Option 1
30-45 mins:
Row for max meters

Option 2
30-45 mins:
AD for max distance

Option 3
30-45 mins:
Ski Erg for max meters

Option 4
30-45 mins:
Run for max meters

-Pick one option or do a mix of all four.
-Score is total distance.