WOD Saturday June 21, 2014

WARM UP: 10 min

30 sec tripod hold

20 banded squats (2 sec hold @bottom)

5 50 m sprints

spiderman walk

MOBILITY:  Banded Shoulder Openers

WOD: “The Kilduff”

w/ partner (alternate rounds)

30 RFT

1 HSPU

4 Pistols

3 med ball situps (20/14)

THEN 

21 100 m sprints (1 partner runs at a time)