WOD – 23rd December 2013

Warm up
Dynamic

Skills
Power clean
Ring Dips

WOD – Elizabeth
For time
21-15-9 Reps of
Power clean – 135/95 lbs
Ring dips

5 minute rest
150 Push ups for time

After bash
Mobility

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An honest push-up

An honest push-up moves slowly from full extension to a point of maximum depth without “reaching” for the ground or perturbing the body’s taut, rigid, straight-line posture, and then returns rigidly to full extension. Done correctly, the push-up is a super demanding whole-body movement. Engage as many stabilizers as possible.

ShaunCleary_BeachPushup_th

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