PreHab: Glute Activation, Scapular Activation
Warm-up: MB Complex, Row Warm-up
Specific: Deadlift (build to working weight) Handstand Push-ups Movement Prep
WOD:
Rx: 17.4
AMRAP 13 minutes
55 deadlifts
55 wall-ball shots 55-calorie row
55 handstand push-ups
AMRAP 13 minutes
55 deadlifts
55 wall-ball shots 55-calorie row
55 handstand push-ups
Option 1: 17.4 scaled
AMRAP 13 minutes
55 deadlifts
55 wall-ball shots 55-calorie row
55 handstand push-ups
AMRAP 13 minutes
55 deadlifts
55 wall-ball shots 55-calorie row
55 handstand push-ups
*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
