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December 16, 2014

Skill

Tabata Hollow Rock
Rest 1 Minute
Tabata Handstand Hold

There are many ways to scale the hollow rock. Try to hold the position for each interval and scale by pulling in your arms, one or both legs.  If you are still working on handstands try working only during the 10 second period and resting for 20 seconds.

WOD

AMRAP in 10 Minutes

5 Push Ups With feet on a box 24/20″
10 Weighted Goblet Step Ups 24/16kg
15 Kettlbell Swings 24/16kg

Workout notes: Performing decline push-ups with your feet on a box increases the difficulty of the push-up greatly.  If you don’t have a strict push-up stick to push-ups on the floor but make them as difficult as possible.  Maintain a rigid posture even if you are coming off of the ground from your knees. If you are stuck somewhere in between you can always scale the box height by stacking plates to a difficulty level that you can maintain. Hold the kettlebell goblet style keep your chest up as you step up to the box.  Alternate legs or perform them in sets but make sure you distribute the work evenly.

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