03.17.2017

Warm up:

800m run
OR
800m row
OR
40cal bike

Mobility:

10:00 cap:
1. Pigeon pose 2:00/
2.  Batman hip opener OR Ball tack & floss 4:00

Strength:

Deadlift; 12-6-3-3-3-3-3 (building)

Conditioning:

“17.4”

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

Rx:
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

Masters 55+:
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.

Scaled:
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups