Friday “17.4” March 17th 2017

VOD

Since God chose you to be the holy people he loves, you must clothe yourselves with tenderhearted mercy, kindness, humility, gentleness, and patience.

Colossians 3:12 NLT

Warm Up

Row 3-5 min before class

4 Rounds

10 Deadlifts (add weight each Round)
10 Wallball Shots
10 Call Row
2 Wall Walks w/ HS Hold
2-5 HSPU or Hand-Release Push Ups

WOD

17.4

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

55 deadlifts, 155/225 lb.
55 wall-ball shots, 14/20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups