Open Workout 17.4
13-minute AMRAP: 
55 deadlifts (225/155 lb.)
55 wall-ball shots (20/14 lb.)
55-calorie row
55 handstand push-ups
 

Rest Day

____________

Read "Keep Your Day Job, Make the Games?" by regional athlete Chandler Smith, from the CrossFit Journal

3 rounds, each for time: 
Row 500 meters
Rest as needed

3 attempts: 
50-ft. handstand walk

Push press 2-2-2-2-2

5 rounds for time: 
5 muscle-ups
15 burpees

Kelly
5 rounds for time: 
Run 400 meters
30 box jumps (24/20 in.)
30 wall-ball shots (20/14 lb.)

Rest Day

____________

Watch "Move Large Loads, Long Distances and Quickly" from the CrossFit Journal

In teams of 2, 4 rounds of:
120 double-unders
60 kettlebell swings (53/35 lb.)
30 Assault bike calories
 

Open Workout 17.3
Prior to 8:00 complete 3 rounds of: 
6 chest-to-bar pull-ups
6 squat snatches (95/65 lb.)
Then 3 rounds of: 
7 chest-to-bar pull-ups
5 squat snatches (135/95 lb.)
Prior to 12:00 complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185/135 lb.)
Prior to 16:00 complete 3 rounds of: 
9 chest-to-bar pull-ups
3 squat snatches (225/155 lb.)
Prior to 20:00 complete 3 rounds of: 
10 chest-to-bar pull-ups
2 squat snatches (245/175 lb.)
Prior to 24:00 complete 3 rounds of: 
11 chest-to-bar pull-ups
1 squat snatch (265/185 lb.)

Rest Day

____________

Watch "Saving Lives" from the CrossFit Journal

8 rounds for time, working 1 minute, resting 1 minute: 
9 deadlifts (185/135 lb.)
6 power cleans (185/135 lb.)
3 front squats (185/135 lb.)
*After the minute of rest, resume the round at the point where you were when your minute of work ended