9am Mike is on the mound and he's bringing the heat and throwing the junk.

Buy In: High five a trainer. 5 reps each movement. The scale for muscle ups is 1 pullup and 1 dip/per rep.

CrossFit Games Open WOD 14.4

Buy In: Tabata Double Unders. Mobilize. Go!

For time: Run OR Row 5000 meters. Hit the Main Terrrain for a 10 lapper.

Buy In: Tabata Downdog Progression. Couch Stretch, Captain Morgan Stretch, Frog Stretch, Olympic Wall Squat. 

Mobilize using 4" PVC Pipe

Front Squat: Collect 25 reps@80-90%. This should take some time.  Getting stronger is hard. Dig in!

Buy In: 30 Wall Balls, 20 Ball Slams, 10 Burpees. Mobilize.

copied and pasted from CrossFit.com:

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps (women's weight75#) No racks please.
10 KB Swings, 1.5 pood (women swing 35#)
10 Box jumps, 24 inch box (women 20")

Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24"), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Rebecca Voigt 13 rounds + 5 PP (85lb, 1 pood, 24"), Stacey Kroon 10 rounds + 3 KB (85lb, 1.5 pood, 24"), Kim Malz 10 rounds (80lb, 1 pood, 24"). Post rounds completed to comments.

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Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.