Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Every minute on the minute for 12 minutes, complete:
Odd minute: 2 Squat clean thruters (185 lb./125 lb.)
Even minute: 1 Sumo deadlift high pull (185 lb./125 lb.)

WOD:
As many rounds as possible in 12 minutes of:

5 Pull-ups
10 Burpees
15 Kettlebell swings (53 lb./35 lb.)

Post loads and complete rounds to comments.

________

Kevin Ogar completed an adapted version of 14.4!

Watch the full video here:

Post thoughts to comments.

Media:
Monday WOD, March 24, 2014

4 thoughts on “Monday WOD, March 24, 2014

  • March 24, 2014 at 9:23 am
    Permalink

    7 rounds plus 23 reps

  • March 24, 2014 at 9:54 am
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    7 rounds plus 1 sucked!

  • March 24, 2014 at 7:08 pm
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    To KP, BB, RS, and RS: 6 rds+ 15 of out-of-shape pain. 8 months off and 10-lbs of “non-muscle” heavier but no strength loss and a healed biceps. Great to be back (copying Shupe’s WODs in my home gym and never getting the camaraderie of the rest of you guys!) Strong work on 14.4 Team CF7!

  • March 25, 2014 at 3:46 pm
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    Used 205# instead of 185#.

    Then did a different met-con; the ladder down from 10 of T2B and burpees.

Comments are closed.