1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Going up the Hill

March 16, 2017

Friday night we are headed up to CrossFit Sonora to do 17.4 with their awesome crew. We are meeting at the gym at 4:15…leaving somewhere around 4:30pm. We are planning on dinner/drinks out after – it is a holiday, ya know! Please let Alison know if you are able to make it so we don’t leave you behind. Alison can be texted or called at 209-345-4380. Though if you just keep saying Mom Mom Mom she will eventually respond too. 

 

Workout of the Day

17.4 AKA 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155 lb.
55 wall-ball shots, 20-lb./10lb. ball to 10-ft./9-ft. target
55-calorie row
55 handstand push-ups

Scaled 

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts, 135/95 lb.
55 wall-ball shots, 20-lb./10lb. ball to 9-ft. target
55-calorie row
55 Hand Release Pushups

 

Masters 55+:

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 55+:

Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb.

Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb.

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text