Today’s WOD design is such that anyone may repeat 16.4 or perform the WOD.

SKILL/WOD Prep

Deadlift Work:
Warm up the Deadlift for 16.4 re-do OR work up to a moderately heavy single (80-85%—ish)

WOD

13 Min AMRAP
5 Push Press @ 115/75
10 Wallball @ 20/14
15 KB Swing @ 55/35

OR

16.4

COMP HW

Practice cycling Thrusters and Push Press perfectly with light weight and the best front rack you can use.  Drill the skill.  Mobilize the shoulders with front rack stretches and tricep/lat smashing.  

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource