March 17, 2017

 In WOD
3 min mobility 6 min Warm up
Jumpin Jacks x 10
Air Squats x10
Inch Worms x5
Side Lunges x10
Back Squat
8 @ 70% x 4
WOD
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 Pushups
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. targe
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