5 RFT: Rows, Kettlebell Swings and Runs
5 rounds for time of:
Row 250m
15 Kettlebell Swings (70#/53#)
Run 200m
BTWB
Photo by @robcwilson
Tomorrow is Open Workout 17.5 (below)
The color of the day is blue, so wear a blue top and get ready to party after Friday Night Lights tomorrow night. Come to any class and you will get the WOD done. When you arrive please check in with the coach to be assigned a wave. Start warming up in time for your wave. We will not be running many waves as this one is for time with a 40 minute time cap. Be prepared to go!
Workout Description & Scorecard
Nicole Carroll’s Tips for Open Workout 17.5
Open Workout 17.5 Standards
General rules:
- Use mats under your bar for any lifts at 95#
- This WOD is for time with a 40 minute time cap; no tie breakers
Standards are straightforward:
- Thrusters are hip crease below top of knee (no butt ball allowed) with lockout at the top and open hips/knees and arms extended
- DU only counts when rope passes twice beneath the feet
- Scaled version is 65#/45# and single-unders