WOD 12.16.2016 Friday

Metcon

16.4
13 min AMRAP

  • 55 Deadlifts, 225/155#
  • 55 Wallball, 20#/14# to 9′
  • 55 Cal Row
  • 55 HSPU (use Open line standard)

16.4 Scaled

  • 55 Deadlift, 135/95#
  • 55 Wallball, 20# to 9′, 14# to 9′
  • 55 Hand Release Push-ups
Accessory

4 rounds

  • 15 Hip Extensions (no pause)
  • 15 Hollow Hocks or :15 Hollow Hold
  • 15 V-Ups