FRI16MAR2018

Heats for Friday Night Lights will start at 5:30pm.
We will have our normal morning class schedule
We will not have afternoon classes.

WOD

“18.4”
For Time (9 min cap):
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

If you are registered for the Open or judging, please review all movement standards.

Rx’d: (Ages 16-54) Men deadlift 225 lb. then 315 lb. Women deadlift 155 lb. then 205 lb. 

Scaled: (Ages 16-54) Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl 

Masters 55+: Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups in place of handstand walks Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups in place of handstand walks 

Scaled Masters 55+: Men deadlift 115 lb. and perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl Women deadlift 80 lb. and perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl

ALLEN CORE FITNESS TRAINING

Strength
Kettle bell Z press: 5×10 every 90 seconds 

Upright Row: 5×10 every 90 seconds

5 sets:
Weighted 30 second plank building w/ 1 min rest

Conditioning
1-Mile Run for Time

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