4 rounds for time Alternating arms, Turkish Get Up 16 reps, 45# bar Alternating Single leg squats, 24 reps Post time to comments.
“Jackie” For time: • 1000m row • 50 Thruster 45/35# • 30 Pull-ups
Crain 2 rounds for time of: 34 push-ups 50-yard sprint 34 deadlifts, 135 lb. 50-yard sprint 34 box jumps, 24-inch box 50-yard sprint 34 clean and jerks, 95 lb. 50-yard sprint 34 burpees 50-yard sprint 34 wall-ball shots, 20-lb. ball 50-yard sprint 34 pull-ups 50-yard sprint Post time to comments.
Rest day Closed 15.4 aftermath….
WORKOUT 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3
Mobility for CrossFit Open 15.4 -Strategy -Skill Work -Mobility
Handstand Push ups, 10 reps Row, 20 Cals Power Snatch 135#/95#, 30 reps Post time to comments.
Complete as many rounds and reps as possible in 12 minutes of: Overhead Walking Lunge 30 reps, 75#/55# Double Unders, 60 reps Post rounds and reps.
Push Press 5-5-5-3-3-3-1-1-1-1-1 Post load to comments.
Gaza 5 rounds for time of: 35 kettlebell swings, 1.5 pood 30 push-ups 25 pull-ups 20 box jumps, 30-inch box 1-mile run Post time to comment. U.S. Air Force Major Lucas “Gaza” Gruenther, of Twain Harte, California, died Jan. 28, 2013, when his F-16 jet went down in the Adriatic