WOD Monday July 28, 2014

WARM UP:  10 min

row 200 m

10 grassshoppers 

spiderman walk

10 banded passthroughs

roving plank (across mat and back)

MOBILITY:  Hanging Thoracic Opener

SKILL/STRENGTH: 4 sets unbroken dips, rest 1 min between sets

WOD:  "Main Site Monday"  10/26/11

20 min AMRAP

3 wall walks  (MOD roving plank)

10 up-downs

5 pass thrus

10 grasshoppers (2 ct)