WOD Monday June 30, 2014

WARM UP:  8 min

spiderman walk

10 OHS drill (start in squat, both hands on ground, raise one hand at a time, stand up)

straight leg march

20 double unders (attempts)

run 200 m

MOBILITY: Thoracic Keg Drill (foam roller under ribs, reach for bottom of KB, hips up and down)

SKILL:  OHS 2-2-2-2-2 (80%) E 90 seconds

WOD: “Main Site Monday” (10/19/2011)

3RFT

10 OHS (135/95)

50 Double Unders (x3 singles)

CASH OUT:  (not for time)

3 Rounds

5 sumo squats - 3 sec hold at bottom, press knees out w elbows

20 superman

1 skin the cat