W.O.D

SATURDAY, JANUARY 19

WOD - Open 14.4 - AMRAP(14)
60 Calorie Row
50 T2B
40 Wall Ball Shots (same standards)
30 Power Cleans ( 135/95#)
20 Muscle Ups
*compare to:2/16/18

<3 months - AMRAP (14)
50 calorie row
40 T2B
30 Wall Ball 14#/10# to 10’/9' target
20 Power Cleans 65#/35#
10 Pull Ups

Post WOD - Achilles health. 2x12. 5 seconds lowering phase. Hold a DB in the same hand as foot that is doing the work for loading (10-20#'s is all that is needed)

https://www.youtube.com/watch?v=8Jh4B9lhV9w