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February 10, 2015

Skill

For quality
4-3-2-1

Wall Walk
Ring Roll-Out

10 reps of each might look simple but these movements are quite hard when performed for quality and to their full range of motion.  Take your time with each resting as long as you need to to perform each movement to best of your ability.  Pause and show control at the top of the wall walk which should be the top of your best handstand.  With the ring roll out hold the extended position momentarily before you close the hips and shoulders.

WOD
5 Rounds for Time
5 Double Dumbbell Strict Press 45/30lbs
10 Double Dumbbell Box Step Ups 45/30lbs 24/20″
15 Medicine Ball Cleans 20/14lbs

Workout notes: You’ll use two dumbbells holding one in each hand for the first two movements.  The reps do not have to be unbroken but you definitely should be able to do that with the strict press when fresh.    That movement will get very hard, very fast.  Hold the dumbbells suitcase style when performing the step ups and be sure test out that movement on both legs.  Distribute the work evenly by alternating legs every step.

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