Warm-up
20-15-10
calorie row
hollow kips on the pull up bar
pass throughs w/pvc
5 hip turn overs after each round
Open WOD 14.4 (Partner up)
14 Minute AMRAP
60-calorie row
50 toes-to-bars
40 wall-ball shots (20,14) (10ft,9ft)
30 cleans (135,95)
20 muscle-ups
Masters- (115,75)
Ca$hout
3 Rounds
20 Medball GHD sit-ups
20 Weighted Back Extensions
-Between sets complete a 50ft handstand walk