Warm Up:
Run or Row
3 rounds
1 length tin soldiers
10 jump squats
1 length inch worms
10 sit ups
1 length broad jumps
10 kbs
WOD:
CF Open 14.4
14 min amrap
60 cal row
50 t2b
40 wall balls (20/14)
30 cleans (135/95)
20 mu
Cash Out:
3 sets
Bent Over Row x 10
rest 30 secs
Banded OH Tricep ext x 30
rest 30 secs
Alt Hammer Curls x 12
2 min rest between sets