WOD for Friday, Dec 14, 2018

Open 14.4

MEN – includes Masters Men up to 54 years old

Complete as many rounds and repetitions as possible in 14 minutes of:

  • 60-calorie row
  • 50 toes-to-bars
  • 40 wall-ball shots, 20 lb. to 10-foot target
  • 30 cleans, 135 lb.
  • 20 muscle-ups

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and repetitions as possible in 14 minutes of:

  • 60-calorie row
  • 50 toes-to-bars
  • 40 wall-ball shots, 14 lb. to 9-foot target
  • 30 cleans, 95 lb.
  • 20 muscle-ups

MASTERS MEN – includes Masters Men 55+

Complete as many rounds and repetitions as possible in 14 minutes of:

  • 60-calorie row
  • 50 toes-to-bars
  • 40 wall-ball shots, 20 lb. to 9-foot target
  • 30 cleans, 115 lb.
  • 20 muscle-ups

MASTERS WOMEN – includes Masters Women 55+

Complete as many rounds and repetitions as possible in 14 minutes of:

  • 60-calorie row
  • 50 toes-to-bars
  • 40 wall-ball shots, 10 lb. to 9-foot target
  • 30 cleans, 65 lb.
  • 20 muscle-ups

More info here: http://games.crossfit.com/workouts/the-open/2014#tabs-4

Video links:

Extra Credit 14-12-2018

Rollback Tricep Extensions: 75-100 total reps with a light weight. Rest as needed.

Open Gym

Make a note of your achievements in 'Open Gym'

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