January 20th, 2017


Hockey Kids Having Fun at CFK

Today’s WOD

A. Take 15 min to find a 1RM Deadlift – example to build to 300lbs. 95×10, 135×5, 185×3, 225×2-3, 255×1-2, 275×1,290×1, 300×1


OPEN wod 16.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts @ 225/155

55 wall-ball shots

55-calorie row

55 handstand push-ups

Notes:  deadlifts will prep your body for the wod, make sure you’re using no more than 50% of your max for the wod.

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