WOD:

#Open WOD 14.4

14 Min AMRAP

60 Calorie Row

50 Toes To Bar (Unloaded Ab Mat Sit Ups)

40 Wall Balls, 20/14

30 Power Cleans, 135/95  (Unloaded KB Tator)

20 Muscle-Ups (Scale 2 Pullups + 2 Dips=1 Muscle Up)

STRENGTH:

Bench Press

5×5 at approx 75%

**Unloaded Strength Option

5 sets of:

10 Dumbbell Bench Press

COMPETITORS:

SESSION 1
1. Conditioning
60 Calorie Row
50 TTB
40 WB, 20/14 (10’/9′ Targets)
30 Power Cleans, 135/95
20 Muscle-Ups

SESSION 2
1. Conditioning
5 Rounds for time of:
15 Burpees
15 TTB
15 Wall Balls, 20/14
15 Calorie Bike

2. Conditioning
4 Rounds for time of:
10 D-Balls, 150/100
10 GHDSU
10 Calorie Ski Erg

3. Conditioning
3 Rounds NOT for time of:
5 Box Jumps, 40/30
5 1-arm DB OHS, 70/50 (5/side)

4. Conditioning
1,000m Row
21 Bench Press, bodyweight
750m Row
15 Bench Press, bodyweight
500m Row
9 Bench Press, Bodyweight