3.18.2016

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WORKOUT 16.4

Complete as many rounds and reps as possible in 13 minutes of:55 deadlifts55 wall-ball shots55-calorie row55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. targetWomen deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)Complete as many rounds and reps as possible in 13 minutes of:55 deadlifts55 wall-ball shots55-calorie row55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. targetWomen deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)Complete as many rounds and reps as possible in 13 minutes of:55 deadlifts55 wall-ball shots55-calorie row55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)Complete as many rounds and reps as possible in 13 minutes of:55 deadlifts55 wall-ball shots55-calorie row55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)Complete as many rounds and reps as possible in 13 minutes of:55 deadlifts55 wall-ball shots55-calorie row55 handstand push-ups

Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. targetBoys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. targetGirls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. targetGirls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)Complete as many rounds and reps as possible in 13 minutes of:55 deadlifts55 wall-ball shots55-calorie row55 hand-release push-ups

Boys 14-15 deadlift 95 lb. and throw 14-lb. ball to 9-ft. targetBoys 16-17 deadlift 135 lb. and throw 14-lb. ball to 9-ft. targetGirls 14-15 deadlift 65 lb. and throw 10-lb. ball to 9-ft. targetGirls 16-17 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

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