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