WOD

"14.4"
As many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots (20 lb. / 14 lb.)
30 cleans (135 lb. / 95 lb.)
20 muscle-ups

 

**staggered starts on the rower

**preferred scales for Level 1:

60 Cal Row

50 Reverse Situp to Rig

40 Wallballs @ 14/10/6

30 Cleans @ weight you can clean comfortable at least 10-12 times

20 Muscle Up Pull Throughs from the floor, press up to straight arms.  you may assist yourself in the dip with a jump.  :)

 

Homework - Before Class

Accumulate 5 trips up the pegboard

Homework - After Class

15 Minutes on the Rower @ heart rate of 130-140 ... easy talking pace with a damper of 7 or 8

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