2017-12-12 WOD

WARM
std warmup
clean drills

MAIN

A. activation work. 3 rounds, not for time
{
8 medball cleans 20#
8 v-ups
8 kip swings
}

B. CF Open 14.4. 14 min amrap
{
60 cal row
50 T2B
40 wallball 20#
30 Cleans 135#
20 MU
}
170 reps. Got to the cleans and got 20 of them. 2 reps less than when I did this in 14, but I didn't push as hard as when doing the Open itself. Still, off my game from when I last did this one in late 2015, where i got 182.

C. Accessory work. 3 rounds, not for time
{
8 bench press 95#
8 DB Curl 2x35#
6 Ring Dip
4 chinup
}

D. HS Holds
2, just for balance practice