S/S/S:

Zercher Squat

3X5

Increase weight each set

Video courtesy of Rogue Fitness.  For anyone who missed last week and not sure on how to do a Zercher Squat, here is the demo.

WOD:

Open WOD 14.4

Rounds and Reps in 14 min of:

60-calorie row

50 toes-to-bars

40 wall-ball shots, 20/14

30 cleans, 135/95

20 muscle-ups

Video courtesy of the CrossFit Games.  As we have been doing for the last few weeks, we are going to start ramping up the METCONS in prep for the 2016 Worldwide Open.  Time to start cranking that engine!

Scaling Options:

Toes 2 Bar -> Dead hang Knees to Elbow or laying Toe2Bar

Wall Ball 14/12

Cleans – as needed

Muscle-up -> Pull-up -> Ring Rows

X-tra:

30 sec Elbow 2 Instep hold (both sides)

Pigeon Pose on the ground – 2X30 sec per side

Cobra pose – 2 min