20 Mar 17

Warm up
3-5min Row/AD
Sampson stretch 2-3 times ea side
then
3 rounds
10 cal row
7 PVC Pipe press
7 roll to V sit
7 Toe grab and raise

Warm up your movements for the WOD

WOD
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

RX
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

Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and
perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and
perform hand-release push-ups