Monday, February 2, 2015


Banded Back Squat 1 RM @ 25% band tension (blue/red)

CrossFit Open WOD 14.4
For Rounds and Reps in 14:00:
60 cal row
50 toes to bar
40 wall ball (20/14)
30 cleans (135/95)
20 muscle ups

Post WOD
100 seated banded good mornings

Tip of the Day
Remember this WOD? Maybe not as much as you remember 14.5, so I will throw you some reminders.  Break up your toes to bar into manageable sets.  You want more work, less rest, and no ripped hands.  You have a barbell to hang onto later in the WOD.  Move efficiently and you will find yourself more prepared for the next movement.