W.O.D. 1.8.17

OPEN WORKOUT 16.4 

 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

Community Notes:

Join us today for our kick off to our Nutrition Challenge at 11:00AM! Be prepared for weighing and measuring, pictures, lecture, wod and more!

Click here to READ more about the challenge!

the WOD for the Nutrition Challenge will be....

AMRAP in 10 Minutes of:
 9 Burpees
 15 Medball Cleans (14/20#)
 21 Push Press (95/65)

 Immediately following the AMRAP, take 15 minutes to get to your 1RM Front Squat.

Quote:

"It is never too late to be what you might have been."

–George Eliot