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April 3, 2015

Skill

Run 1 Mile

Test your 1 Mile run time today during your warm up.  Pace yourself a bit so you can speed up on the way in rather than starting out on an unsustainable pace.

WOD
AMRAP in 10 Minutes
5 Front Squat 185/125
5 Handstand Push-Ups

Workout notes: Today’s workout has some very difficult movements. The suggestion here is a lower rep set of front squats with a heavier weight than what you might use in a higher rep metcon.  Be smart about the weight you choose. Going unbroken is never required but you definitely should be able to when you are fresh and well into the workout.  Think about adding some rest between stations so you can knock out the reps quickly once you pick up the bar.  The handstand push-up is of course very difficult. 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 a heavy dumbbell push press

 

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