17.4 is...

17.4 is… awful. I mean… is 16.4.

I’m going to keep this short because I’m sure many of you have already given this workout at least one go. What makes this workout particularly nasty is that the first three movements all use the same muscle groups!

Deadlifts are going to fatigue your lower back, which stabilize your squats in the wall balls, which fatigue your quads, and (guess what!?) you need both of those to row. Make it through those 3 movements, then you have one of the most technical skills in CrossFit, the HSPU.

Not to mention, deadlifts, wall balls, and rowing all use big muscle groups, so you’re heart rate is going to jump up pretty quickly.

Strategy -  small sets, short rests, stay moving. If you know that HSPU are a weakness for you, then move continuously through the dead and wall balls, and haul ass on the row to get a good tiebreaker time.

Secondly, WARM UP! Get moving, get loose, get your heart rate up pretty high 7-10 minutes before you start the WOD, so you don’t shock your body at 3-2-1-Go.

Lastly, be ready to go to that dark place. This is not only a tough one physically, it’s tough mentally. The huge sets are mentally grueling, so break them up into manageable chunks.

Good luck!