WOD: December 2nd, 2017

Open 14.4

Fitness
Complete as many rounds and repetitions as possible in 14 minutes of:
• 60-calorie row, Ski, 40 cal AD or 800m Run
• 50 knee raises
• 40 wall-ball shots, 10# to 9′
• 30 power cleans, 45/35#
• 20 Jumping Pull-Ups + Knee Push-Ups

Scaled
Complete as many rounds and repetitions as possible in 14 minutes of:
• 60-calorie row, Ski, AD or 800m Run
• 50 K2E
• 40 wall-ball shots, 14# to 10’/10# to 9′
• 30 cleans, 95/65#
• 20 Pull-Ups + Push-Ups

RX
Complete as many rounds and repetitions as possible in 14 minutes of:
• 60-calorie row
• 50 toes-to-bars
• 40 wall-ball shots, 20# to 10’/14# to 9′
• 30 cleans, 135/95#
• 20 muscle-ups

Gymnastic/Skill/ROMWOD

1.
Gymnastics, 5 RNFT
10 Rev. Hyper or Glute Ham Raises
:45 HS Hold

2.
Double Under/Power Jump Pyramid
Option 1
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Option 2
10-20-30-40-50-40-30-20-10
Option 1 or 2 can be done with Power Jumps or DU’s.
Complete the pyramid with no missed attempts before you move on to the next option.

3.
ROMWOD