Sunday, July 20, 2014

WOD Monday July 21, 2014

WARM UP:  10 min
400 m run
10 OHS drill
10 scorpions
10 wall touches
3 kipping swings

Mobility:  Hanging Thoracic Opener

Skill/Strength:  OHS, 15 min to work up to WOD weight

WOD:  “CrossFit Open 11.4”
10 min AMRAP
60 Bar Facing Burpees
30 OHS (120/90)
10 Muscle Ups
MOD:  2 pull ups/2 dips replace 1 muscle up

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