Gymnastic WOD klo 14
warmup
run with jump rope

mobility
20 shoulder passes
Thoracic Spine mobility
10 bridge up
1 min bridge

strength
train (strict) MU for 10min
or ring dips and pullups

skills
handstand
skin the cat
t2b from L

QUALITY WOD
5 Handstands (against the wall or freestanding)
5 Skin the Cats
5 Toes to Bar from L Hangs

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Endurance WOD klo 15

CrossFit Games Open Workout 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

Equipment
• An indoor rower with a monitor that measures calories
• Pull-up bar
• A medicine ball of the appropriate weight for your division
• A wall mark or target set at the specified height
• Barbell
• Plates to load to the appropriate weight for your division
• A set of gymnastic rings hung so you can successfully perform a muscle-up

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are: 9-kg ball and 61-kg clean for the Men, 6-kg ball and 43-kg clean for the Women, 9-kg ball and 52-kg clean for the Masters Men, 4-kg ball and 29-kg clean for the Masters Women.

WATCH THE ANNOUNCEMENT, THE BATTLE IN SEATTLE STARTS AT 15.54min