Conditioning:

Option 1:

2016 CrossFit Games Open WOD 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row*
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

*After the row is complete, write down the time for the tiebreaker

 

For Score

A detailed description of standards, Masters 55+ and Scaled adaptations can be found HERE.

 

Option 2:

Pick a Board WOD

Choose any board WOD that 5th place is 30 minutes or less

 

Mobility:

Banded Overhead Distraction – 1:30/side

Banded Olympic Wall Squat – 2:00

Reclined Spinal Twist – 1:30/side

 

 

Post WOD chosen, score or time, and experiences to comments