WOD 3/13/2015… Friday The 13th!!!!

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Warm Up- 10 min Roll/ 2 min neck rotation, 2 min shoulder rotations/ Bird dogs- 2 min/ up dog down dog-3 min

Shoulder Prep- 2×8 Wall SLiders/ 2×8 Bi lateral External Rotations/

Skinny PVC- Pressing Prep -3 min

KB Swing Prep- 3 min

-hip extensions/ hip flexors/ hip hinges

 

WOD

 

12 Min

20 Kettlebell Swings (Russian)

5 Shoulder to overhead

 

Score is total number of weight moved over head in the some of all Rounds with your 5 Presses/ Push Presses/ or Push Jerks

-you can add or take away weight as needed

 

Best of Luck

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