Friday, March 17, 2017

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

* 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: (Ages 16-54)
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

Saturday Competitors:
The coaches have something for you to do and it will be posted on the board by the office.

Tip of the Day
If you did the Open last year, you know that this WOD can be a beast.  However, we have been working on all of these movements all year long.  Start breaking up the work into manageable sets from the beginning.  Do not push to exhaustion or you will be done early.  With small working sets and small resting sets, you will move faster and further than you think.