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 (C2B)

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 (C2B)

 

ENDURANCE WOD

250 m Row

10 KBS

5 Box Jumps

500 m Row

15 KBS

10 Box Jumps

750 m Row

20 KBS

15 Box Jumps

1000 m Row

25 KBS

20 Box Jumps