a) WARM UP:
Row 30 Cals
3 Rounds with quality:
- 10 Russian Kettlebell Swings
- 0:10s Hollow Hold + 10 Hollow Rocks
- Bear crawl – 10 steps
- 5 Squats
b) PRIMER:
- 5 Deadlifts – at each of these weights (95/65, 135/95, 185/135, 225/155) **between every 5 deadlifts, do:
- 3 Wall Ball Shots (20/14 –> 10’/9’ target)
- 2 Handstand Pushups to Standard
b) WOD: Open Workout 17.4
13 min AMRAP:
- 55 Deadlifts (225/155)
- 55 Wall Ball (20/14 –> 10’/9’ target)
- 55 Calorie Row
- 55 Handstand Pushups
