Strength:

Push Press

1-Rep Max

 

 

Conditioning:

“Down and Back Chipper”

50 Box Overs (24/20″)

25 Toes-2-Bar

50 Wall-Ball Shots (20/14) @ (10/9′)

25 Ring Dips

50 Wall-Ball Shots

25 Toes-2-Bar

50 Box Overs

 

For Time

21:00 Time Cap

WOD courtesy of 2014 CrossFit Games, Masters Division

 

 

Mobility:

Quad Smash – 2:00/leg

Overhead Distraction – 2:00/side

Hamstring Floss – 2:00/leg

 

 

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