Tuesday WOD 02/01/18

General Warm Up
5 mins:
Peanut on whole spine
Trigger ball on rotator cuff

20 Piked push up active shoulders
6 Slow handcuffs (facedown)
20 Slow ab mat sit ups

Specific Warm Up
5 PVC strict press on a 525 tempo
10 PVC strict press normal speed
5 Strict press (empty bar)
Then build to a heavy 3 for the day in 12 mins
Then
3 sets of 10 unbroken GHD sit ups or AMSU

Met Con
21-18-15-12-9-6-3 reps for time of:
GHD Sit Ups
Strict Press 35/25kg

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