WOD Type: “Crossfit Open 14-4”
WOD Warm-Up:
- TRX Standard Warm-Up @ 5 Minutes
- 15 Squats
- Arm Swings
- Shoulder bands
- Wooden Dowel for shoulders
WOD Particulars:
Open Event: 14-4 in 14 Minutes of…
- 60 Calorie Row
- 50 Toes to Bar
- 40 Wallballs
- 30 Cleans @ 135#
- 20 Muscle-Ups
Reps: 143 total reps!
Today’s WOD was live 14-4… I completed 30 wallballs which is 10 short of my goal. I actually wanted to get a few cleans before the bell, but the toes to bar kicked my ass. I completed the row in 3:04. My goal for that was 3:00 to 3:15, so I am very happy with that number. I realized after it was all said and done, I could have hit the rower much harder and still would not have run out of gas… Done and moving on… I will post the video soon.
Oh, a big shout out to Roy from Crossfit Oak Harbor for allowing me to perform 14-4 in his gym. He also judged me as well. Great atmosphere and makes me want to drop some cash down and start training at the gym. We shall see…