Won't make it in to the 6am or 4pm today. Gluten exposure while out to eat has sidelined me. For the wod here is a good video demo- skip to 2:45 for the movement explanation and use timer 3 for 1 min intervals. Good luck!
http://www.youtube.com/watch?v=DC19O4cgvp4&feature=youtube_gdata_player
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