OPEN WOD 17.4

UPDATE ON JEFF:
HE'S DOING GREAT, NO ISSUES,
ALREADY UP DOING PT!!!

— OPEN WOD 17.4 —

PreClass Work:
Foam Roll - Upper Back, Lats, Hips, Hamstrings, Quads, Calves
Stretch - Knee to Wall, Couch, Banded Hip Distraction, Banded OH Shoulder Distraction

0:00-5:00
Whiteboard Discussion + Demo

5:00-20:00
Instructor Lead Warmup

20:00-25:00
WOD SetUp

25:00-38:00
13min AMRAP
55 deadlifts (225/155)
55 wall-ball shots (20/14)
55-calorie row
55 handstand push-ups

38:00-43:00
Cool-down Stretch

43:00-53:00
10min Active Recovery (your choice)