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 )