14.4

This is the class WOD and the Friday night open WOD

14 MIN AMRAP

60 cal row

50 toes 2 bar

40 wall balls

30 power cleans 135/95

20 Ring Muscle Ups

Post WOD optional

3 Rounds

-Single arm max db strict presses (Right and Left) (pick a weight that allows 10 reps+)

-10 Bent Over Barbell Row 2 sec pause at bottom and top

-20 DB Cossack Squats ( https://www.youtube.com/watch?v=fj8uShygQDU )


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