Great work by Coach Michelle and Justin for throwing down at Wodapalooza im Miami. You made CFRT proud!

General Warm Up and Mobility

Movie Clue – “Was He Slow?”

New Skill – OH DB Walking Lunges
Old Skill – DB Power Cleans

Group Warm Up
10 x DB Deadlift + 10 x Power Clean  + 24′ OH Walking Lunge (One DB for lunges)
(Then next person goes, coach will determine duration)

Open Workout 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155
55 wall-ball shots 20/14
55-calorie row
55 handstand push-ups