Movement Prep:
Banded Hip Floss x 1:00 each side
2:00 slow, controlled empty barbell Good Mornings

Warm-up:
3 rounds:

Skill: Gym Safety
How to Bail on a Barbell Lift
Dropping Barbells with Control

Conditioning:
Open WOD 14.4
14 Min AMRAP

  • 60 Calorie Row
  • 50 Toes-to-bar
  • 40 Wall-balls (20/14 @ 10')
  • 30 Power Cleans (135/95)
  • 20 Muscle-ups