WARMUP
3 ROUNDS
1:00 Row (EZ Pace)
6 Push-Up + Alt. Groiner
8 Wall Ball Push Press**
10 Alt Wall Ball Single Leg RDL
**Round 2 perform Wall Ball Front Squats; Round 3 perform Wall Ball Thrusters
EXTENDED WARMUP
3 SETS FOR QUALITY
:30-1:00 Handstand Hold
10 Slow Barbell Good Mornings
1:00 Row*
*Increasing efforts each round. Start EZ, increase to Hard.
(No Measure)
WORKOUT
OPEN 17.4
Complete as many rounds and reps as possible in 13 minutes of:
• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups
Rx:
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Scaled:
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups
