Friday 9-26-14

9-26-14

9-26-14

*** Sign up here for The Fall Face Off !!! Internal Competition***

Warm Up:

The Movements

Skill:

Muscle Up

WOD:

14.4
As Many Rounds as Possible in 14 Minutes:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans (135,95)
20 muscle-ups

After Bash:

Recover

ONE Nation Competitors:

Beat your open score!

Travel WOD:

As Many Rounds As Possible in 14 Minutes:
60 Cal Row
50 Pike Ups
40 Dumbbell Thrusters
30 Dumbbell Cleans
20 Pullups

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