March 18th, 2016 – 16.4

16.4 is here! I am so proud of all of you and how much you’ve accomplished already. Keep going strong!!

Rx’d
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

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

*Note the tie break time after the row is completed

Scaled
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

*Note the tie break time after the row is completed

Check out all of the standards for the workout here 

Here are some tips for 16.4! Good luck everyone!!