3/21/14

Here it is!!! Open Workout 14.4!!!

GYM PROGRAM

Warm-up
3 Rounds
10 Dislocates
10 Air Squats
10 Sit-ups
10 Push-ups

Mobility
Athlete's Choice - 4min
*Try to roll anything out before class gets started due to WOD time constraints.

Skill/Strength
None

WOD
Open Workout 14.4
AMRAP in 14min
60-Calorie Row
50 T2B
40 Wall Balls (20/14)
30 Cleans (135/95)
20 MU

Athlete Track
Metcon:
4:00 Row for Distance

Skill/Strength:
Weighted Ring Dips
3-3-3-3-3

WOD:
10RFT
15 Push-ups
25m Prowler Push (90/60)
Rest 1:30

Good luck, guys!