3/21/2014

WARM UP

Pass through

10 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
"Bro hug"
Hurdlers
Leg Swings

Foam Roll

SKILL

Toes to bar
Clean

BUY IN

10 reps of each exercise at your RX as fast as possible

WOD

"14.4"

*in heats of 3*

Scaled 1

14 minute AMRAP:
60-calorie row
50 toes-to-bars (both feet must touch bar at same time)
40 wall-ball shots, 20 / 14 lb. (butt must touch an object below parallel at the bottom)
30 power cleans, 135 / 75 lb. (must be from the floor each rep)
20 chest to bar pull-ups/red band pull-ups

after the AMRAP , rest as needed and then:

*optional bonus - IF COMPLETED ENTIRE CHIPPER - scaled 1 athletes have a 2 min AMRAP of muscle-ups, each completed MU adds 2 reps to your total*

Scaled 2

14 minute AMRAP:
60-calorie row
50 hanging knee raise
40 wall-ball shots, 20 / 14 lb.  (butt must touch an object below parallel at the bottom)
30 power cleans, 95 / 55 lb.
20 pull ups with green band

*optional bonus - IF COMPLETED ENTIRE CHIPPER - scaled 2 athletes have a 2 min AMRAP of non-assisted box dips, each completed dip adds 2 reps to your total. feet cannot touch the floor for the rep to count*

CASH OUT
Recover

MOBILITY

everything