Friday 140321

ROCK TAPE - Dr. James Parker will be around again to Rock Tape anyone who needs it. Thanks James for all you have done for us during the last 4 weeks! 


Friday Night Throwdown 6-8 pm  Come have some fun doing 14.4!! 

Dynamic Warm-Up-Mobility
Prepare for…

WOD   ”CF OPEN 14.4″

MEN – includes Masters Men up to 54 years old

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

 

 

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