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April 13, 2016

Skill

EMOM for 6 Minutes
Straight set of Handstand Push-Ups or Piked Push-ups with feet on box

The strength and skill minimum for attempting handstand push-ups is 15 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness.

WOD

10 Rounds for Reps with :30 seconds at each station

:30 seconds of  Two Arm Dumbbell Thrusters 45/30 lb
:30 seconds rest
:30 seconds of Kettlebell Swings 24/16 kg
:30 seconds rest

Workout notes: Partner up for this workout and agree on what weight you will use for both movements. Remember you need to move quickly from station to station. Each bout of work is fairly short so treat each movement as a sprint and try to achieve as many reps as possible at both stations. We have two weighted movements so shoot for set sizes and weights you can maintain work with.

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