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Friday – January 6th

5
Jan

Friday – January 6th

Take a page out of Stephen’s book, and fight for a few extra reps today!

WOD:
Open 14.4
14 minute AMRAP:
60 calorie row
50 toes to bar
40 wall ball shot #20/14 to 10/9′
30 power clean #135/95
20 muscle up

Post WOD at 20 minutes on the clock:
For time:
50 ring pushup with feet on #45 plate
Rest 1 minute
30 hand release pushup with feet on #45 plate
Rest 1 minute
10 clapping pushup with feet on #45 plate
*Scale to 30-20-10, or reduce the difficulty as needed. This should not be easy. Focus should be on doing good quality repetitions.

http://games.crossfit.com/workouts/the-open/2014

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