140522 Thursday 1800 ONLY

Due to coach availability and requirements for the Asia Regionals, there will only be a WOD at 1800 today. We apologize for any inconvenience.

A. SWOD:
Hollow body position in conjunction with the Kip
OHS in conjunction with feet placement/external rotation of the hips by forcing knees outward
Active Shoulder Positioning

B. WOD
3 rounds for time
30 kb swings 53/35#
20 burpees
10 situps

C. MWOD
Partner Assisted T-Spine smash. You should go until your breathing suffers. It is okay to scream or yelp but once you have to hold your breath or stop your breathing altogether you have gone too far.

Test over head position.

10 Minutes
T-Spine Smash Double Lacrosse Balls
5 Minutes
T-Spine Roll Out

Restest over head position.

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