March 18, 2016

Warm Up-

3″ Row

2 RNFT:

10 Press w/ Barbell

10 Banded Good Mornings

10 Straight Leg Dead Lifts

10 Medball Squats

 

Strength-

Every 90 seconds for 12 Minutes

3 Push Press

*Increase weight across

 

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 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282