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OUR BLOG

Mon.3.21.16

By CoachBo | In WOD | on March 20, 2016

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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