Saturday, February 17
WOD
Happy Birthday, Megan Healy!
Warm-Up:
1:00 Row
1:00 Deep Squat Complex
10 Cat-Cow
10 Hollow Rock
10 Air Squat
10 Lat Pull + 5 Knee Raise
10 Top Down Deadlift
6 Muscle Clean
4 Power Clean
10/8 Cal Row at WOD Pace
5-7 T2B
6-8 Wallball
3-4 Power Clean
1-2 RMU or 4-6 Pull-up
WOD:
“Open 14.4/23.1”
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bar
40 wall-ball shots
30 cleans
20 ring muscle-ups
W: 14lb ball to 9ft target, 95lb cleans
M: 20lb ball to 10ft target, 135lb cleans
Mobility:
200m Recovery Walk
