That big list of movements that were “left over” to compile this 4th Open WOD of 2016 was arranged into a solid and stout chipper. Roughly speaking these are 2 “pulls” and 2 “pushes” merried together into something that few have experienced before: high rep heavy deadlifts, not too many wall ball shots (but wait till you see how they feel after 55 deads!), a cardio blast for 3.5-5 minutes right before getting upside-down (if you are unfortunate to make it that far!)
By now you already know that you can come in today to compete, judge, practice or simply to do the workout… see you then. And THEN see you Saturday morning in the eight o’clock hour to start warming up if you are going to do the Intramural Session. Look forward to the spirit side of the competition with our Decades Theme!
Joseph shoulders the “heavy one” yesterday in the double EMOM. Niiiice.Friday’s WOD is 16.4 at 7 and 9am, noon, 3 and 5pm
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 102kg, 20# 10ft
Women deadlift 70kg, 14# 9ft
Masters 55+ men deadlift 83kg, 20# 10ft, push press 43kg
Masters 55+ women deadlift 56kg, 10# 9ft, push press 30kg
Boys 16-17 deadlift 83kg, 20# 10ft
Girls 16-17 deadlift 56kg, 14# 9ft
Scaled men deadlift 61kg, 20# 10ft
Scaled women deadlift 43kg, 10# 9ft
Post total number of repetitions completed within the 13-minute time cap and at the end of the row, time should be marked.
