WOD

“Open 14.4”

METCON

AMRAP 14
60 Calorie Row
50 Toes to Bar
40 Wall Balls
30 Cleans
20 Muscle Ups

Weight: 20/14, 135/95

MASTERS

AMRAP 14
50 Calorie Row
50 Knee Ups
40 Wall Balls
30 Cleans
20 Chest to Bars

Weight: 14/10, 115/75

MOVE

AMRAP 14
40 Calorie Row
40 Leg Lift
30 Wall Balls
20 Cleans
10 Pull Up + Dip

Weight: 10/6, 75/55

WOD GUIDANCE & GOALS
Chipper Time! Spend no more than 4-6 minutes rowing the 60 calories. The row is a buy into the workout, which means take it at a moderate pace, not all out. To save your abs and grip for cleans and muscle ups, do the toes to bar in sets of 10 reps. Do the wall balls in a set of 20 then two sets of 10 reps. The cleans can be done in sets of 3-5 and then fast singles. Leave yourself at least a minute for the muscle ups. Target getting to the muscle ups!

Post Reps to Comments. Compare Scores HERE.