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December 19, 2017

Skill 

10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

Have some fun with the skill work today! 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 new to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet.  If you are comfortable kicking in to a freestanding handstand on your own spend todays skill work time practicing walking on your hands!

WOD

AMRAP in 20 Minutes

21 Wall ball shots 20/14 lb 10/9′
15 Burpees
9 Toe-To-bar

Workout notes: Today’s workout is a time priority triplet with quite a long duration and three simple but difficult movements when performed at high volume.  Use a medicine ball that you could consistently complete each round in 2-4 sets when you start out.  Obviously your strategy may change as the workout gets under way but you should not be struggling to complete 21 reps at the start of the workout.  We’ll do vanilla burpees today, that means you’re going to remain in place and finish each rep by jumping and clapping overhead.  Keep your reps honest and try to reach full extension with your feet in the air for every rep. If it becomes difficult as you get tired, be sure to add some rest.  The toe-to-bar volume could get pretty high so be careful not to tear and switch to sit-ups or v-ups if needed.

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