Wednesday

23
Jan

Wednesday

To Challenge
ESSAYS | BY Skill: one-joint rule. Treat movement as a rigid column- NO local flexion or extension in the spine. ONLY movement should be from the hip and shoulder.


WOD: Alternating Tabata: 20 seconds on x 10 seconds off x 12 total min.
abmat situp, KB swing(35,53#), double-under.
Begin with 20 seconds of sit-ups, 10 seconds rest, 20 seconds of kb swing, 10 seconds rest, 20 seconds of double-unders
cycle through this for a total of 12 min. score low and high score for each movement.

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