17 Point 4 is 16 point 4
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlift 225/155
55 Wall Ball 20/14
55 Calorie Row
55 Handstand Push Ups
Avoid a high rep start that leads to very small sets with large breaks. Smart pacing will lead to a quicker overall finish.
Abs must be ON! Keep arms long. Push your shoulders and rip cage straight down (avoid shrugging up on the barbell).
11 sets of 5
Time to push! You can recover on the 1st few calories on the row.
Avoid long breaks between sets.
Get on that rower immediately and recover the 1st 5 calories.
Back off at 50 calories to prepare for the wall ball.
Immediately start your 1st set!
Core must be ON!
Heels flexed (not toes pointed) to hit that standard line.
Squeeze your glutes & kip toward the ceiling to keep butt off the wall.
If needed, bring hands closer in if you are having trouble hitting that standard line.
HR PUSH UPS
Immediately start your 1st set.
Core must be ON!
Drive hips up at the same times as shoulders (worming push-ups are a no rep).
Quick, low hand release.
Traditional deadlift with hands outside knees. No sumo deadlift. Full hip extension, arms straight, no bouncing.
Squat, then shoot. Center of the ball must hit at or above the target. Balls not caught must come to rest on the ground (no catching on the bounce).
Athlete cannot get off rower until 55 calories are reached.
Every rep begins and end with the athlete in a handstand. Athlete's heels must start each rep above the marked line and in contact with the wall. Athlete's hands must remain inside the pre-marked box. At the bottom, athlete's head must make contact with the ground.
HR PUSH UP
A straight body position must be maintained. No snaking or pushing up from the knees is allowed. Elbows must lock out at the top. At the bottom, the chest (nipple line or above) must touch the floor and the hands must be lifted completely off the ground.
MASTERS PUSH PRESS
No push jerks are allowed. Once the barbell leaves the shoulders, the hips and knees must remain straight until the barbell is locked out.