WOD / WEDNESDAY, OCTOBER 2

The CrossFit Games Open is about to start for the second time this year! October 10th, crossfit.com will kickoff the first of five workouts that will be released every Thursday for the next five weeks. We will be participating in the Open as we always do, and we will complete the workout every Friday. If you choose to register to see how you rank worldwide, in the gym, and amongst your friends, you must do so at games.crossfit.com. Expect to experience the following: Fun, pain, pushing yourself harder than you ever thought possible. Be ready!

Mobility

1:00 Twisted Cross/side

Open Workout 14.4

AMRAP in 14:00 of:

60 Calorie Row

50 Toes-to-Bar

40 Wall Balls, 20lbs/14lbs

30 Cleans, 135lbs/95lbs

20 Ring Muscle-ups (Scale to 20 Ring Dips)

Beach Muscles

3 sets of:

8 Barbell Rows

10 DB Curl to Press

12 Barbell Ab Rollouts

Competitors

1. EMOM x 6:00 of:

Odd - 2 Heavy Power Cleans

Even - 1-2 Ring Muscle-ups

2. Open Workout 14.4

3. Gymnastics

3 sets of:

1-2-3-4-5 Strict C2B Pull-ups

Rest 2:00

4. Core

3 sets of:

10 Landmine Rotations

12 Slow Hip Extensions

20 sec L-Sit

Rest 2:00

•Endurance (10:00am)

2 x 2000m Run @ 10k Pace

Walk 200m

+

3 x 800m Run @ 5k pace

Walk 200m

Rocco Di Jerlando