WOD 11.15.13 Friday

A.  Bench Press

  • 5-5-5-5-5  (If you must cue up, do 12x Hip Bridges [weighted?] while waiting for your turn)

B. Tabatas (20 sec work : 10sec rest/ recover for 1 minute between rounds)

  • Hollow Rock
  • Superman or Floor Cobra
  • HSPU (scale as necessary)
  • Deep Ring Row

C. Bullet Proof Shoulders

3x each side

  • 15 Side Plank Reach Throughs (arm bent at 90deg- Reach under torso and squeeze over and back) L/R
  • 15 sec.  Modified Push-up Wide Hold (Reach one arm out/ abs tight/ no arch in low back)L/R
  • 15 Side Lying External Rotation (2.5 lbs) L/R



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