2.5.2018

Warmup/SWOD
AMRAP (Treat this as a warmup and approach it at 80% effort)
2 Rounds
1 Minute Power Cleans @ WOD weight
1 Minute Bar Hopping Burpees
1 Minute Situps

Rest Minimum 3 Minutes

WOD
Open Workout 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

BOOTCAMP 10:30 AM
HIIT style workout:
3 rounds, 1 minute on and 15 sec off
1. Rip stick (RS) Kayak
2. Box jumps
3. TRX Push-up with a kick
4. 10m lunge and 10 m Bear crawls
5. KB press and halos
6. Row
7. Battle ropes

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