Wednesday 10-19-2011 (BC 72)

Skill/Strength
15e Plank row on box w/ KB or DB
30e KB russian twists
45e Half Side Plank w/ top leg Abduction
2x
WOD
Burpees w/ Hand Release
Jumping Pullups
Swings (35/25)
Pushups w/ Hand Release
Air Squats
Fight Gone Bad Style for a total of 3 rounds w/ a 1 minutes rest after the Air Squats
(Jumping Pullup rings shouold be set so that the bottom of the ring is just above your head.  Also, you must get full extension in your arms at the bottom and chin to bottom of the rings for the rep to count)
 
 

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