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…
Video of the Day:
Support Us: Check out our recommended products on Amazon.