March 18, 2016

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

Masters Men 55+ deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.

Masters Women 55+ deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target

Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target

Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target

Boys and Girls Younger than 14 talk to Kate for weight.

IMPORTANT NOTE ABOUT THIS WEEKS WORKOUT

If you are SAFELY able to deadlift the prescribed even one time you will do the workout as prescribed.  This is going to really challenge some people and I'm excited to see it.  It's time to push yourselves.  For some people this might mean that you may be deadlifting for 13 minutes or maybe staring at the wall for 4 minutes wishing you could do a handstand pushup.  If you are not safely able to deadlift the weight, you will do the workout scaled.  If you are not sure about whether you can do the weight then we will talk about it tomorrow.  

Make sure to read up on the rules before you come to the gym.  Click below to see details about the workout.

http://d2ufjv2mjmrw7m.cloudfront.net/sites/default/files/CFGOpen2016_EventPDF_16_4_9dsnhe354SDF34s.pdf

We are doing another order of ground beef.  Market price for this order is $5.09/pound.   Orders are due Monday at midnight and will be delivered Tuesday.  Click here to order:  https://thecowshare.wufoo.com/forms/cow-share-group-utah-valley-crossfit/