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January 26, 2017

Skill

10×1 Lunge Kick to freestanding handstand

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 have never kicked into a handstand before try a few wall walks and if you are ready to scale up the skill work try some handstand walking!

WOD

The Ghost

6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Workout notes: Your score for this workout is your number of reps for each movement so attack each round with intensity. If possible, we will start in waves with everyone on the rower so you are performing double unders last each round.  If you are still working on double unders use the whole minute to rack up as many double unders as you can rather than switching to singles.

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