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July 19, 2016

Skill

10×1 Lunge Kick to Freestanding handstand

Have some fun with the skill work today! Make several attempts 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.

WOD

AMRAP 12 Minutes
50 Double Unders
5 Squat Cleans 185/125 lb

Workout Notes: Two higher skill movements in today’s workout! The “rx” version of the workout suggests a heavyish barbell weight.  If you are familiar with the movement use this opportunity to attempt a heavier weight than you might normally use during a metcon. We’re still looking for something in the 60% range but if you have the mechanics down challenge yourself with a new benchmark.

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