CrossFit DC Smackdown!
August 28, 2013
Friday August 30
August 29, 2013

5 x 3 Chin-Grip Hanging Scap Retraction, 6 Alt-T Push-Ups, 6 Alt Samson Lunges
1min/side Bicep Smash with Lacrosse Ball (ball between bicep and forearm, working both external rotation of the forearm and lat/tricep stretch position)

Weighted Chins: 5-5-3-3-2-2-2

*scale down to Negatives: 3-3-2-2-1-1-1 (may also begin with strict un-weighted chins in the same rep scheme, finishing off any set with negatives as needed;

**scale up to Rope Climbs: 3-3-2-2-1-1-1

4 Rounds Tabata Push-Ups
4 Rounds Tabata Sit-Ups
3 Rounds Tabata Push-Ups
3 Rounds Tabata Sit-Ups
2 Rounds Tabata Push-Ups
2 Rounds Tabata Sit-Ups
1 Rounds Tabata Push-Ups
1 Rounds Tabata Sit-Ups

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