Workout for 3/20/2017

Tri-Modal Conditioning, MidDuration

“CrossFit Open 17.4”
 AMRAP 13:
 55 deadlifts
 55 wall-balls
 55 calorie row
 55 handstand push-ups
DL: SC=135/95, RX=225/155
WB: SC=20/10, RX=135/95
HSPU: SC= HRPU, RX=wall

Tri-Modal Conditioning, MidDuration

“Road Trip”
 AMRAP 13:
 20 parallette hops
 20 over-parallette burpees
 20-step sled push, low-handle
 200-meter run
Sled: 2 plates for boys, 1 for girls


After-Hour Balance & Strength Accessory Exercise

Balance: Spend 5-8 minutes practicing single-leg balance.
Strength: 30 tough pull-ups (assisted, unassisted, or weighted).

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After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before
Check 16.4 score & workout notes (17.4 = 16.4).