14 Min AMRAP
- 60 Calorie Row
- 50 Toes to Bar
- 40 Wall Balls 20/14#
- 30 Cleans 135/95#
- 20 Muscle Ups
*Start over until time expires
Optional Skill Work
Muscle up Transition
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!
Main WOD: This chipper is a mental battle just as much as it is physical. Starting with a fast 60-calorie row will set you up for earlier-than-normal fatigue on subsequent movements. While this makes sense on paper, remember this seemingly obvious tidbit as you begin each of the movements in the chipper.
- Have a plan for breaking up movements AND dealing with your internal self-talk. You are likely to be surprised by how hard your first few toes-to-bar feel after the row. You are likely to get fewer wallballs in a row than you anticipate. You will almost certainly find that the barbell feels heavier to you than a 135/95 pound bar normally feels; And then, of course, come the muscle-ups.
- Click here for some advice from Chris Spealler: http://www.mensfitness.com/training/endurance/crossfit-games-open-wod-144-advice-chris-spealler