Wednesday, December 28th, 2016

Workout of the Day:
“CrossFit Open 16.4”
AMRAP in 13 minutes:
55 deadlifts (225/155)
55 wall balls (20/14) – Females to 9′ target
55 calorie row
55 handstand push-ups
 
Cash out:  3 rounds not for time:
5-10 strict ring dips (use band as needed)
15 hollow rocks
20 banded good mornings