WOD 20140321 Friday

Strength:

4 Mins of Planks EMOM change Postion

Conditioning:

Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10-foot target
30 cleans, 135/95 lb.
20 muscle-ups

Post reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.

If you are not competing in OPEN 14.4, then the sub for the row is 150 SDHP 45# and the SUB for the Muscle ups are 3 pull ups and 3 ring dips per MU. 

Homework:

Watch Archived Live Footage of Josh Bridges vs. Scott Panchik on Workout 14.4

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