Come get your WOD on!  Open competitors, doors open at 8:30.  We want to get a heat going before 9:00

9am WOD is on as usual.

Buy In: Tabata Double unders.

CrossFIt Open WOD 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

Post reps to comments.

Buy In: Slow jog 'round the EPB loop.

Mobility: Partner calf-smash, PVC hip flexor smash, and pigeon.

WOD: (at Main Terrain)- Run 2K. (that's 4 laps for non-mathletes).

Post your Run 2k time and then if you rowed last week your Row 2k time (example: 7:42/7:48)

Buy In: Run Crye-Leike loop (as a group!)i

Skill work: Handstand walks

Strength: Power Cleans 3 light sets of 5, 3 heavier sets of 3, 3-5 heavy singles

WOD:For time Run 400 meters, 21 power cleans, Run 400 meters, 15 power cleans, Run 400 meters 9 power cleans

(weight 115/185- as always scale as needed)

Buy In: make payment and collect your hoody!

3 rounds of Cindy (as a group)

Mobilize: shoulders and pecs

Skill Work: Muscle ups

Strength work: Thrusters in sets of 5. Progressive loading. Minimal rest between sets

WOD: In 10 minutes complete 60 bar facing burpees (NO SIDE HOP-FACE THE BAR), 30 Thrusters (65/95) 10 Muscle Ups (sub pull-ups). If you finish the muscle ups, start over on the burpees.

Post heaviest set of 5 thrusters and number of reps completed on the wod.