Warm Up

Row 750m
(250 easy, 250 med, 250 strong)

Knee Squeezes
Forward Lean
Frankenstein Kicks
Lunges with twist

Mobility:
~ Hip Mobility Complex
~ Kicks
~ Kips
~ Individual

Workout

A. WOD Prep
7-5-3 of:
Calorie Row
T2B
Wall Balls
Power Cleans
Ring Dips
-Rest 2:00 between efforts-
*Note: Increase effort each round as the number of reps decreases. Goal is to be breaking a sweat at the end of this - Go with muscle ups the last round if able.

B. Open WOD 14.4
AMRAP 14:00
60 Calorie Row
50 T2B/K2E
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Muscle Ups/Ring Dips

C. Teams of Two:
100-80-60-40-20
Calorie AD
Push Ups