WARMUP/MOBILITY
Dynamic stretch
Hip openers, Hamstrings
Handstand Holds / Pushups
WOD A
Open WOD 16.4
13 min AMRAP
55 Deadlifts 225/155lb
55 Wallballs 20 – 10′ / 14lb – 9′
55 Cal Row
55 Handstand Pushups
Open WOD 16.4 – Scaled
13 min AMRAP
55 Deadlifts 135/95lb
55 Wallballs 20lb – 10′ / 10lb – 9′
55 Cal Row
55 Hand Release Pushups
Open WOD 16.4 – Masters 55+
13 min AMRAP
55 Deadlifts 185/125lb
55 Wallballs 20lb – 9′ / 10lb – 9′
55 Cal Row
55 Push Press 95/65lb
Accessory
3 Rounds:
15-20 GHD Hip Ext.
2-3 Crossover Recovery exercises
