WOD Monday August 4, 2014

WARM UP:  8 min

400 m run

10 KBS (warm up to WOD weight)

10 inch worm push ups

walking quad stretch

3 kipping swings

MOBILITY: Shoulder Rib Fix

SKILL/STRENGTH: Back Squat 5(50%) 3(60%) 2(70%) 1(75%) AMAP (80%)

WOD: “Main Site Monday”

30-25-20-15-10-5

KBS (55/35)

Situps