WOD – 03-21-14 OPEN Friday

March 20, 2014 jkwuest 1 comment
Warmup
 
400m Run
High knees from garage door to Lifted Sign
High heels from Lifted sign to garage door
10 Pull-ups
20 Push-Ups
30 Air Squats
 
+ Group Mobility
     
      
 
14 minute AMRAP:
60 Calorie Row
50 Toes-to-bar
40 Wall-balls @20 /14#
30 Power cleans  @135 /95#
20 Muscle-ups
 
 
 
Competitors, please familiarize yourselves with the standards of all the movements. 
http://games.crossfit.com/workouts/the-open

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