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August 12, 2015

Skill

10×1
Lunge Kick to Freestanding Handstand

Have some fun with the skill work today! Make several attempts kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.

WOD
AMRAP in 12 Minutes
50 Double Under
10 Deadlift 115/75lbs
5 Power Snatch 115/75lbs

Workout notes: This triplet includes a complex we saw in the 2015 open.  The limiting factor for everyone should be the snatch weight.  The prescribed weight is on the lighter side so you should be working with a weight that is below 60% of your 1RM.

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