12/2/16 WOD

Skill:
10 Bird Dogs ea. Leg
10 Firehydrants Ea. Leg
10 Roll & Reach

in any order:
Row 3 min
Build to Your Working Weight for the Dead Lift
Warm Up Wall Balls and HSPU with 10-20 reps of each. Go by feel.

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

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

Scaled Dead Lifts to 60% of your Max

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