Finally a repeat WOD… and this year’s 4th WOD is last year’s 4th WOD. Fifty-five reps each and it’s heavy, tiring, mentally tough and then upside down! Get in here today to practice OR get on it FOR REAL. Then return on Saturday at 8am to cheer for teammates, warm up for your heat, get inspired by your friends.
Holden and Priscilla push and pull through a rowing and strict pressing WOD this week.Friday at 7 and 9am 3 and 5pm
WORKOUT 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
Compare to 16.4 last year
RX
Men- 102kg, 20#, 10′
Women- 70kg, 14#, 9′
Masters 55+ Rx
Men-83kg, 20#, 9′ then push press 43kg
Women-56kg, 10#, 9′ then push press 29kg
Scaled
Men-61kg, 20#, 9′ then hand release push ups
Women-43kg, 10#, 9′ then hand release push ups
Scaled Masters 55+
Men-61kg, 14#, 9′ then push press 29kg
Women-43kg, 10#, 9′ then push press 20kg
