03.21.2016

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Deadlift (45lbs)
10 x Wallball (20/14)
10 x Push-ups (CFGS)
III. Mobility

“Workout 16.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 x Deadlifts (225/155)
55 x Wall-ball Shots (20/14)
55 x Calorie Row
55 x 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

Notes: Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details in Movement Standards section). This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then move to the wall and complete 55 wall-ball shots, then to the rower to pull 55 calories, then back to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.

Your score will be the total number of repetitions completed within the 13-minute time cap.