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April 17, 2019

Skill

5 rounds of

10 seconds L-hang
20 seconds rest
10 seconds support hold on rings
20 seconds rest

We’re using an “inverted tabata” timer for today’s skill work. We’re attempting some fairly difficult gymnastics skills today so we’ll use a shorter work period and a longer rest period so do your best to work at maximum effort in both movements. In the L-hang you will hang from a pull-up bar while attempting to lift your legs until they are perpendicular to the floor. If you can’t hold that position for ten seconds scale the movement by bending one or both legs.  In the support hold you will jump on top of the rings and hold with straight arms.  Scaling options for the support hold include using a band, putting your feet down on the ground or grabbing the parallettes and working from the floor.

WOD

3 Rounds with 90 seconds on 30 seconds off at each station

Sandbag cleans 100/70 lb
Two arm dumbbell squat cleans 50/35 lb
Burpees

Workout notes

We’ll use an interval timer for today’s workout as well. This is a three round workout with three stations at a total of six minutes per round. The total workout time is coming in at just under eighteen minutes so don’t be fooled by the short work periods.  We have an even shorter time for resting and transitioning between movements. Start this workout like you would if you were start a longer duration workout rather than starting out too hot.

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