Friday 02.17.17

Warm Up
3 Rounds
15 Wall Balls
10 Light Power Cleans
5 Toes to Bar

Stamina:
30 burpees for time

Skill:
10:00 to work on HSPU

MetCon
Open WOD 14.4
AMRAP 14 Minutes
Row 60 Calories
50 Toes to Bar
40 Wall balls
30 Power Cleans
20 Muscle Ups (ring)

E: reps 30/25/15/10/5; med ball straight leg sit ups; 14/10#; 55/35#; sub ring rows for MU
F: reps 40/30/20/10/5; hanging straight leg raises; 14/10#; 65/45#; sub ring rows for MU
P: reps 50/40/30/20/10; t2b attempts above parallel; 16/12#; 95/65#; 1 MU = (2 dead hang pull up + 2 dips)
C: 20/14#; 135/95#

After Party:
Core = none
Competitor Extra = 4 Rounds: 6 Strict HSPU into Max Rep Kipping HSPU until failure; Rest 3:00

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About Nikki

CrossFit 1525 coach/owner
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