Friday, March 18, 2016

Workout 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wallball shots
55 calorie-row
55 handstand pushups

Men deadlift 225lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155lb. and throw 14-lb. ball to 9-ft. target

Tiebreak - record elapsed time at the end of the 55-calorie row.
NOTE for Scaled athletes performing Hand Release Push-Ups: A straight body position must be maintained throughout the movement. NO SNAKING, SAGGING, or pushing up from KNEES is allowed. The elbows must be locked out at the top and feet no wider than shoulder width. At the bottom, the chest (nipple line or above) must touch the floor and the hands must be lifted.

We will run two waves of this wod with the fastest athletes going in the first wave. Post rounds/reps completed to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open.

VIDEO: Tips for Scaled and Masters athletes (2:27)

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