Workout of the Day

OPEN WOD 16.4 RXD

13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

M 225 lb. (102kg) / 20-lb. (9 kg) ball
F  155 lb. (70kg) / 14-lb. (6kg) ball

OPEN WOD 16.4 SCALED

13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. (61kg) and throw 20-lb. (9kg) ball to 9-ft. target
Women deadlift 95 lb. (43kg) and throw 10-lb. (5 kg) ball to 9-ft. target

Alternate WOD

Weighted Pull-up
2-2-2-2-2-2-2

21-15-9 reps for time of:
Air Bike
Box Jumps, 30/24" 

Finisher: 40 Toes to Bar

*** Log results on Beyond the Whiteboard
OR Log your Results via your WODIFY account***
**Daily Scores will now be via your entries in WODIFY**

Natalie 16.4