Open WOD 16.4 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 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 *55 hand release push-ups instead of Hand stand Pushups Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target Masters * 55 push presses instead of Hand stand Pushups 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.Read more

Power Snatch: 2-2-2 Then… WWPF – For Time Run 400m, (partners run together) 50 Alt Box Jumps, 24/20 Run 400m, (partners run together) 30 Alt Power Snatches, 115/73 Run 400m, (partners run together) 10 Alt Rope Climbs, 15″ Tonight at 7pm!  Read more

Back Squat 3-3-3 Then: 5 Rounds: 10 Dead Lifts (155#/105#) 7 Hang Cleans (155#/105#) 4 Ring Muscle Ups Post Loads and Time to Zen and Comments:Read more

RDL: 3 x 3 (Snatch Grip) Weighted Pushups: 3 x 5 Then… 21 Toes 2 Bar 9 Squat Snatches, 135/93 15 Toes 2 Bar 7 Squat Snatches 9 Toes 2 Bar 5 Squat Snatches Duncan pondering what 16.4 is        Read more

3 x 500m Row Sprints Then….. 100 Air Squats 90 Double Unders 80 Sit Ups 70 Double Unders 60 Burpees 50Double Unders 40 KB Swings 53/36 30 Double Unders 20 Strict Pullups 10 Double Unders Baby and Mom doing ring muscle upsRead more