Weights: Dead Lift 5-5-3-3-1-1-1
W.O.D.: CrossFit Games Open WOD 12.4
12 minute AMRAP of:
150 Wallball (Men throw 20# to 10" target, women throw 14# to 9" target)
90 Double Unders
30 Muscle Ups
R.E.C.: 1000 meter row as cool down then 10 minutes on the foam roller.
***If you are completing the Open on Saturday, complete the deads at 75%, then, for your WOD, complete 4×400 meters with a two minute rest between efforts. Be sure to roll out extra well in preparation for Saturday!