Thursday 220218

45:00 @ 6: 

Assault Bike 1000m 

90/90 Breathing w/Hip Lift, 2x5 Reps 

50-100 Double Unders

Quadruped Thoracic Rotations, 10/side 

Row 500m 

Jefferson Curl 2x5 Reps 

During the Open, Thursdays will be an aerobic maintenance and recovery day. An alternative workout for those not interested in the active recovery WOD/Prehab will be posted as well. The recovery WOD would be good for any of you, even those who are not doing the Open.

A) Clean Pull + Clean + Jerk


Athletes with an established 1RM should start at 70% of 1RM. From there, build by feel, but the task is to make 10 quality lifts, NOT to hit a max. 

B) CrossFit Games Open Workout 14.4

AMRAP 14: 

60 Calorie Row 

50 Toes-to-Bar 

40 Wall Ball, 20# to 10'/14# to 9' 

30 Cleans, 135#/95# 

20 Muscle-Ups 

GEAR: 2.5