06 Nov WOD- Monday, Nov 7

Skill:

Muscle up drills (10 min)
-ring support/ drops
-transitions
-swing hip to rings

Scaled:
10 min AMRAP for quality
-ring rows 5-8
-ring support hold x10-15 sec
-knees to feet x5

WOD:

CrossFit Games Open 14.4– with a twist
For Time (25 min CAP)
60 Cal Row
50 Toes-2-Bar
40 Wall Balls 20/14
30 Cleans 135/95
20 Ring Muscle-ups

Lv1: 95/65, Strict Burpee Pull-up
Lv2: 115/75, Strict Burpee C2B

This WOD is usually a 14 min AMRAP- but today we are doing it for time. However, make a mental note of where you are when the 14 min mark comes up so you can see how you stack up to the rest of the world.

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