Workout of the Day Saturday, July 11th, 2020
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Workout of the Day
17.4
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
Buyout
Bench Press 4 x 5 Heavy as possible
Narrow Grip Bench Press 4 x 5 Heavy as possible
Tempo Ring Dips 4 x 5 (three counts down, three counts hold and three counts up. Scale to ring pushups or pushups on the deck)
Triceps Extensions 4 x 8
Note: 17.4 is a monster even though it’s only 13 minutes. With no strength/skill section first most of you should have plenty of time to complete the extended accessory work in the buyout.
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I signed up Penny Pepper and myself and will order us shirts when I have instructions on her color preferences. I’m also getting a KB shirt – not sure when the official challenge is/was but willing to solo a 10K in March to earn it.