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Warm Up:

400 m Run / 500 m Row

2 x 10 GHD Sit Ups

2 x 10 Air Squat Holds

5 Inchworms with Push Up

Dynamic

 

Strength:

10 Minutes to find Heaviest 1 Rep Clean

 

WOD

“Open 14.4”

14 Minute AMRAP

60 cal Row

50 Toes to Bar

40 Wall Balls (20/14)

30 Power Cleans (135/95)

20 Muscle Ups (3 Dips + 3 Pull Ups = 1)

WORKOUT OF THE DAY