Friday Workout: Open WOD 17.2

[youtube=https://www.youtube.com/watch?v=eCRa6q9m3js&rel=0]

WOD

Level 1

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

• 50-ft. weighted walking lunge with dumbbells in front rack
• 16 hanging knee raises (or v-ups or some other variation)
• 8 dumbbell power cleans

Then, 2 rounds of:

• 50-ft. weighted walking lunge with dumbbells in front rack
• 16 pull-ups (or ring rows or some pull-up sub)
• 8 dumbbell power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 35# db’s and women use 20# db’s.

If doing lunges in place during class – substitute 16 total lunges

Level 2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

• 50-ft. weighted walking lunge with dumbbells in front rack
• 16 toes-to-bars
• 8 dumbbell power cleans

Then, 2 rounds of:

• 50-ft. weighted walking lunge with dumbbells in front rack
• 16 bar muscle-ups
• 8 dumbbell power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50# db’s and women use 35# db’s

If doing lunges in place during class – substitute 16 total lunges (8/side)

For a more detailed description, visit the CrossFit Games website here: https://games.crossfit.com/workouts/open/2017/17.2