CrossFit 17.4: We've Seen This Before

We knew we would see a repeat workout but 16.4 again?  Yup.  At least it's one that I like.  We've seen them do this before where they pick a workout from a previous Open but I wasn't expecting it to be from last year.  Yes 17.4 is 16.4.  If you're new to CrossFit and The Open this will be your first time.  So pace yourself.  Here's a look at the workout.

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, (155 lb for Women/225 lb for Men)
55 wall-ball shots, (14-lb. ball to 9-ft. target for Women/20-lb. ball to 10-ft. target for Men)
55-calorie row
55 handstand push-ups

If you did 16.4 what will you change for 17.4?  All I can say is make sure you are nice and warmed up.  Warm up your deadlift and do a few reps above 155lbs or 225lbs for men.  Your legs will be tired by the time you hit Wall Balls and don't lose your momentum once you hit the calorie row.  Just keep pushing.  Hand stand push ups aren't my forte but I have been working on them and hope to get a few more than I got last year.

So are you excited yet?  Just one more to go.