WOD
Open WOD 14.4
14 min AMRAP
60 calorie Row/Bike/800m Run
50 Toes-to-Bars
40 Wall Ball Shots (20/14#, 10/9')
30 Cleans (135/95#)
20 Muscle-Ups/CtB Pull Up & Dips
F: 50x Cal Row + 40x Sit Up + 30x WB +
20x KB Swing + 10x Ring Row/Push Up
P: Cleans: 115/75# + 20x CtB Pull Ups + 20x Dips
S: Ax Rx
STRENGTH/SKILL
Back Squat - Strength Endurance;
*Optional*
2-3x10 - sets across ~65-70% of 1RM
3rd set is AMRAP
