Friday – 170317

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ANNOUNCEMENTS

  • Ferris Frenzy VII
    • Join us Saturday, March 25th to row your butt off and raise money!
    • All money raised goes to Jillion Potter to support her in her second fight against Synovial Sarcoma.  Learn more about Jill HERE.
    • To learn more about the event and to register a team CLICK HERE.
  • Friday Night Lights 17.4
    • Join us Thursday night at 6pm for the announcement of 17.4 and for our 4th Friday Night Lights this Friday from 5-7pm
    • Feel free to bring food, beer, or whatever else and stick around for the fun, just get your workout in first!
  • Double Under Clinic!!!
    • Saturday, April 15th from 11:15am-noon
    • Cost is $20 and includes a Jump Rope – limited to the first 10 athletes that sign up
    • Whether you’re struggling with Double Unders or wanting to take your skills to the next level, our guest Coach Stephanie Benitez is here to help!
    • Email sol@westmetrocrossfit.com to get signed up

WOD

17.4

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

Rx
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

Scaled
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target and perfrom hand-release push-ups
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

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