Move

60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups

♀ 10-lb ball to 9-ft target, 65-lb cleans
♂ 14-lb ball to 10-ft target, 95-lb cleans

Mobility Focus:

Hips & Lower Back

Train

“Open WOD 23.1”

Complete as many reps as possible in 14 mins of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans 

Stimulus

Goal is to get through as many reps as possible in a short period of time. That means uncomfortably large sets where possible and a faster pace on the rower as you’ll catch your breath on the toes-to-bar.