Friday WOD 12-2-16
February 11th, 2016
Friday WOD 12-2-16
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
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
MASTERS MEN - includes Masters Men 55+
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 9-foot target
30 cleans, 115 lb.
20 muscle-ups
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups
Strength
Monday: Shoulder Press 4 x 5 reps @ 70% 1rm.
Tuesday: 5 Min EMOM 4 Clean & Jerks @ 75% of your 1 rm.
Wednesday: Back Squats 4 x 5 reps @ 70% 1rm.
Thursday 
eadlifts 4 x 5 reps @ 70% 1rm.
Friday: 5 Min EMOM 4 Snatches @ 75% of your 1 rm.
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