16.4 Announced!

I'm really excited for 16.4! Rowing is awesome for me and I think I'll do okay at the rest. My handstand push-ups have gotten a lot better lately, but I have to get there first. I have the feeling that the deadlifts will take a while because that weight is not light. I'm going to have to pace myself and do small sets if necessary. I've been struggling with wall balls lately, but that's because I've been using a 20 pound ball, so hopefully switching back to the 14 pound ball will make them seem easy.

The full workout is:

WORKOUT 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