WOD 12.19.13 Thursday

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A. Push press

  • 3-3-3-3-3

B. Tabata- 20:10 (Work:Rest) Ratio/ Rest 1 min between rounds

  • Pull-ups
  • Speed Skaters
  • Ring Dips
  • Squat jumps
  • I & Y Ring fly

C. LAX ball smashing 30 sec each side:

  • Pecs (smash on floor or wall)
  • Posterior Shoulder (int & ext rotation; Supine w/ 90 deg elbow)
  • Medial delt (smash on wall)
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