FOCUS: Strict Press 3-3-5-5-5+
*use 3′s as warm up and 5′s at 65%-75%-85%
*use 90% of most recent 1RM to figure out your #’s!
*ME strict pull up’s bw sets – transition immediately once presses complete
Open WOD 14.4
With a 14min clock….
60/48 Cal Row
40 Wall Ball (20/14)
30 Cleans (135/95)
20 Ring Muscle Ups
HOW DO I MODIFY THIS WOD?
- scale back your calories on the row! You will see I gave an option for the ladies this time! This is typically not an option on this WOD!!
- change your T2B to hanging knee raises or knees to chest!
- adjust your weight on the cleans so you are still challenging yourself but maintaining proper form. You also have the option to go from the hang!
- muscle ups….1 ring muscle up = 1 pull up + 1 burpee