WOD Explorer

Complete as many reps as possible in 14 minutes of: 60 strokes on the rower 50 sit-ups 40 wall-ball shots 30 cleans 20 push-ups ♀ 6-lb ball to 9-ft target, 35-lb cleans* ♂ 10-lb ball to 10-ft target, 45-lb cleans* *The load is a suggested starting point. If you are completing all of the tests in the foundations division, you are free to decrease or increase the load as your skill level allows.

For total time: 15 air squats 30 sit-ups 15 thrusters with stick Then, rest 1 minute before continuing with: 15 air squats 30 dumbbell row, 10 lb. (15 left/15 right) 15 thrusters with stick Then, rest 1 minute before continuing with: 15 air squats 30 push-up 15 thrusters with stick Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. To scale the squat and thruster, complete a sit-to-stand from a chair. To scale the sit-up, reduce the range of motion and touch the knees. Instead of a dumbbell, you can use a household object for the dumbbell row. If you have two dumbbells, you can complete the rows with both hands at the same time. To scale the push-up, perform from the knees or elevate the hands. Time cap: 15 min.