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Friday's WOD

  • ChalkDust CrossFit 46 Village Pointe Drive Powell, OH, 43065 United States (map)

Friday, April 28, 2017

Strength/Skill

75 CALORIE ROW

WOD: (view video here)

2017 AGE GROUP QUALIFIER WORKOUTS #4

2 rounds for time:
10 dead lifts
20 deficit handstand push-ups
30 front squats
M 315 lb. / 4.5-inch deficit / 95 lb.
F 225 lb. / 3-inch deficit / 65 lb. 

Workout Variations

Ages 16-17 and 35-54
Men deadlift 315 lb., use a 4.5-inch defcit on HSPU and squat 95 lb.
Women deadlift 255 lb., use a 3-inch defcit on HSPU and squat 65 lb.

Ages 14-15 and 55+ Ages 55+
Men deadlift 255 lb., use no defcit on HSPU and squat 75 lb.
Women deadlift 175 lb., use no defcit on HSPU and squat 55 lb

**These Deadlifts are HEAVY scale accordingly (use a weight that is moderately heavy for you). Scale HSPU to 2xthe amount of HR Pushups

Earlier Event: April 27
Thursday's WOD
Later Event: May 1
Monster Monday