WOD Friday March 21, 2014

MOBILITY:  Banded Shoulder pull down, shoulder rib fix

Warm Up: 10 min AMRAP

Row 10 calories

10 power cleans w/ bar

spiderman walk

5 wall balls

10 banded pass throughs

SKILL/STRENGTH:  Set up for WOD, mobilize

WOD:  "CrossFit Open 14.4"

14 min AMRAP

60 calorie row

50 TTB

40 Wall balls (20/14) (10/9)

30 Power Cleans (135/95)

20 Ring Muscle Ups

Level B:  

60 calorie row

50 TTWaist

40 Wall Balls (20/14) (10/9)

30 Power Cleans (95/65)

20 Pull Ups

Level C: 

40 RIng Rows

50 Leg Lifts

40 Wall Balls (14/10)

30 Power Cleans (65/45)

20 Pull Ups