Warm-up Drills
I. Row 500m
II. 2 rounds of
9 Fundamentals x 5 reps each
III. Mobility
“Open WOD 16.4”
Complete as many rounds and reps as possible in 13:00 of:
55 x Deadlifts (225/155)
55 x Wall-ball Shots (20/14)
55 x Calorie Row
55 x Handstand Push-ups
Notes: The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed.
Post total reps to comments.
ROMWOD
“Uncatchable”
“Open WOD 16.4”: 133 Reps (17 less than last time) 185#/20# to 9 Feet
16.4: 171 reps. I did 24kg kettlebell deadlifts due to a hand injury and my hspus were with 1 abmat.
Oh and got off the rower at 10:37
“Open WOD 16.4”: 168 Rx’d!!!!!! Finally got 3 HSPUs
11:00 – off the row