WOD12/20/18

Strength/Skill/Stability
“Abdominate”
A) Straight Arm Russian Twist w/Plate x 30 seconds – Slow tempo
B) Bird Dogs w/1-second pause @ top x 40 seconds
C) Scissor Complex x 30 seconds
D) Weighted Plank x 30 seconds

Conditioning
4×3 Minute AMRAP
1) 30/24 Cal Row, then Max Effort Strict HSPU
2) 30/24 Cal Row, then Max Effort Shuttle Run
3) 30/24 Cal Row, then Max Effort KB Swing
4) 30/24 Cal Row, then Max Effort Dumbbell Snatch (choose load)

*rest 3 minutes between rounds

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