WOD
CrossFit Open WOD 14.4
14:00 Amrap
60 Calorie Row
50 Toes-to-bars
40 Wall Balls 20#/14# 10’/9'
30 Power Cleans 135#/95#
20 Muscle Ups

Skills and Drills
Week 2: Handstand Hold
Advance:
5 Sets
1-minute Handstand Hold (wall)
1-minute Rest

Intermediate:
5 Sets
:45-second Handstand Hold (wall/ feet on Box)
1:15-minute Rest

Beginner:
5 Sets
:30-second Handstand Hold (feet on Box/Knees on Box)
1:30-minute Rest
* Use standing Overhead Banded hold as a substitute for athletes who struggle with stability.