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August 24, 2017

Skill

Handstand work

Choose a handstand skill to work on today. You can choose to work on your freestanding handstands, handstand walking, handstand holds or wall walks. There is no time or rep requirement for the completion of this skill work so the emphasis should be on quality positions.  For a wall walk ascend as high as you can into a wall facing handstand and hold that position. As you get stronger in this position you’ll have your belly to the wall, pressing up with active shoulders. If you can, remain in that position for 10 seconds and then come down under control. Rest as much as needed between reps. You can also choose to make several attempts to 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.  If you are getting comfortable with this skill you might be ready to try walking on your hands! If you’re not quite ready for either of these skills practice kicking into a handstand against the wall.

WOD

AMRAP in 15 Minutes
10 Deadlift 225/155 lb
200M Run
30 Double unders

Workout notes: Our metcon today is a time priority triplet.  15 minutes is a longer format so you’ll to choose a weight you can consistently perform each round in at least 2-3 sets for the duration of the workout.  If you find yourself having to perform singles or compromising your form to complete each round you may have gone too heavy. This workout is a great opportunity to work on your double unders so if you are new to them attempt a number you can achieve in every round within at least a minute of work.

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