February 2, 2018

By February 1, 2018 wod No Comments

Strength
Deadlift (15 Min Cap)
* Use 90% of true (new) 1RM and then % below
4x 60%
4x 70%
4x 75%
4x 80%

EMOM 10
4 @60%

WOD
Open 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

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