Friday 9.19.14

Buy In:get Ready!

Open WOD 14.4 (copied and pasted from

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 (women 14# to 9-foot target)
30 cleans, 135 lb. (women 95#)
20 muscle-ups (sub pullups and dips at a 1:1 ratio)


Many of you signed up for the Fall Team Challenge. Many of you have a 0 beside your name. You're better than that!

Mike Alley