17.4 is,…16.4

 In Workout of the Day

WARM-UP:
20 Monster Walks
Fence Drills
20 Jumping Jacks
20 Seal Jumps
10 Lunge to Instep
20 Pelvic Raises
:30 Handstand Hold
15 Good Mornings
10 Burpee Broad Jumps
15 WBS
SKILL:
Post WOD
3 Rounds Not for Time:
1:00 Plank
:30 Ring Support Hold at the top
10 Strict Pull-ups
50 Double Unders
WOD:
17.4
13:00 AMRAP
55 Deadlifts (225/155)
55 WBS (20/14)
55 Cal Row
55 HSPU

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