Warmup: ROM, dynamic stretches, 1 min squat hold, 15 jumping squats
Strength: Back Squat
Warmup: 5/5/3 @ 40/50/60% 1 RM
Work: 1/1/1/1/1 work up to a new 1 rep max
WOD: 16.4
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
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Cooldown: roll out and stretch
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