03.18.2016 WOD

17
Mar

03.18.2016 WOD

A. Mobility

B. Warm-up

Here is the recommended warm up, movement prep, and priming:

5 rounds:

10 straight leg raises each leg
5 lateral lunges each side
3 deadlifts (start light and progressively get heavier each round)
5 push up to downward dog with scap press

As mentioned in the above text and in the video, start the early rounds with a light deadlift and get progressively heavier each round of the warm up until you are at the working weight. You may want to replace the push up to down dog with a few handstand push ups in round 5 of the warm up as well.

C. WOD

Workout 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

* Please ask Coach for scaling options.