Competitor:
Open 4. 14
14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-up
Fitness
Circuit warm up
2 rnds
1 min Slam Ball
30 sec rest
1 min Farmer walk
30 sec rest
1 min Rope Climb
30 sec
1 min Sled Push
30 sec
1 min Renegade Man Makers
Rest 2 min repeat
Wod
For Time
21/15/9 reps
Dead Lift
C2bar pull ups
Or
21/7,15/5, 9/3
Dead Lift/Bar Muscle ups
Open 4. 14
14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-up
Fitness
Circuit warm up
2 rnds
1 min Slam Ball
30 sec rest
1 min Farmer walk
30 sec rest
1 min Rope Climb
30 sec
1 min Sled Push
30 sec
1 min Renegade Man Makers
Rest 2 min repeat
Wod
For Time
21/15/9 reps
Dead Lift
C2bar pull ups
Or
21/7,15/5, 9/3
Dead Lift/Bar Muscle ups
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