140322 ~ 14.4

The day has come...the 2nd last WOD in a series of 5!   Arrive early to ensure proper warm-up! The rowers will be a commodity, so we ask that once the current heat has vacated the rower, only the heat on deck jump on to warm up.  This is going to be a fun one today....let's make some noise and BRING THE FIRE!!!

Foundations Class:

Strength:

EMOM x 7 min

 3 Bench Press

**Heaviest Possible**

then..

Conditioning:

CrossFit Games Open 14.4

14 min AMRAP

60 Calorie Row

50 T2B

40 Wall Ball (20/14#)

30 Power Clean (135/95#)

20 Muscle Ups

Cash Out

20 min dedicated mobility!!  Cheer on your Canuck peeps destroy 14.4!!

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