01/03 – Open 14.1

WARM-UP

3 sets

• 1:00 row (easy pace)
• 5 Alternating V-ups (each side)
• 5 Wall Balls (focus on breathing and arm cycling)
• 5 Power Cleans (build across)
• 3 Burpee Pull-Ups

WORKOUT PREP

1 set:

• 5/4 Calorie Row
• 3 Toes to Bar
• 5 Wall Balls
• 3 Power Cleans (80% of Workout Weight)
• 1 Muscle Up or Burpee Pull-Ups

“OPEN 14.4”

For time (14min cap):

• 60 Calorie Row
• 50 Toes to Bar
• 40 Wall Balls (20/14)
• 30 Cleans (60/45)
• 20 Muscle Ups

WATER

• 50/40 Calorie Row
• 40 Toes-to-bars or Knees to Elbows
• 40 Wall Balls (14/10) (10’/9’)
• 30 Power Cleans (45/29)
• 20 Muscle Ups or Burpee Pull-Ups

EARTH

• 30/24 Calorie Row
• 30 Hanging Knee Raises
• 30 Wall Balls
• 30 Power Cleans (light)
• 10 Burpee Jumping Pull-Ups