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WOD for Tuesday December 17th

By 17th December 2013No Comments

Skill of the Week: Turkish Get ups

Warm up: 1 min on each station x 2 rounds(8mins total)
-Turkish Get up (concentrate on one side for first round) x Max reps in 1minute
-KB/DB squat snatch x Max reps
-Handstand Holds/kick ups/ walks
-Kipping Pull Ups/ kipping movement/ butterfly Kip

Strength: 5-4-3-2-1(15 mins)
-strict shoulder press(don’t count warm up sets)
-dips(use band if needed, but use purple band if green was used last time, use red band if purple was used last time etc)

WOD: “Annie”
50-40-30-20-10
Double Unders
Sit ups( any style of sit up is allowed as long as contact is made with heels and chest touched knees or comes through knees)

Scaling options will be on the board

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