17.4… 16.4

Nick | 03/16/2017 | 2

Hey guys! Guess what?! I called it!

We get a repeat this week! And guess who called it?  That’s right! Brian Hack said earlier this week that he thought 16.4 would be a good balance to what’s already come in the open and that it would probably be the open WOD this week.  So he gets his handsome mug on the blog.

The strength work we have programmed today should compliment this WOD well.  Between increasing our spinal flexibility with the Jefferson curls and working on our core and shoulder stability with the renegade rows, we should be more than ready to get after this one!

STR:

Renegade Rows

+

Jefferson curls

WOD:

17.4

AMRAP 13

55 Deadlifts (225/155) (135/95)

55 wall balls (20/14) (20/10 @9′)

55 calorie row

55 handstand push ups (hand release push ups)