WOD Friday August 1, 2014

WARM UP: 7 min

200 m run

5 box jump overs

spiderman walk

5 wall balls

10 pass throughs (band or pvc)

MOBILITY:  Piriformis Smash

SKILL/STRENGTH:  Mobility

WOD:  “Kelly” (30 min CAP)

5 RFT

Run 400 m

30 Box Jumps (24/20)

30 Wall Balls (20/14)