WOD Thursday July 10, 2014

WARM UP:  10 min 

Monkey climb 2 to the right, 2 to the left

10 lateral lunges

10 ring rows

run 400 m

10 banded pass throughs

MOBILITY: PIgeon Stretch

SKILL:  Rope Climb, Hip to bar attempts, Kipping practice

WOD: 5 RFT

6 Strict Press (95/65)

9 Dips

12 Banded Good Mornings

15 Hip Raises (95/65)

CASH OUT:  Bottom of squat hold for time