Mar 17, 2017

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
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