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July 21, 2015

Skill

3 Rounds not for time
90 Seconds plank Hold
60 Seconds Wall Facing Handstand Hold

Today we’re working on two basic gymnastic skills.  Holding the plank with an active hollow position for up to 90 seconds/round.  If you need to, break up that work into a couple of sets for each round.   Do your best to transfer that hollow position to your handstand.  Working with your body facing the wall will usually yield the best results.

WOD

In front of a clock set for 12 Minutes
1 Minute of Chest To-Bar Pull-Ups
1 Minute of Front Squats 135/95lb
2 Minute of Chest To-Bar Pull-Ups
2 Minute of Front Squats 135/95lb
3 Minute of Chest To-Bar Pull-Ups
3 Minute of Front Squats 135/95lb

Workout notes: Your workout today will be scored by total repetitions you complete in the full 12 minutes.  Think about using the first 1 minute rounds as warm up rather than trying to perform a max effort within the minute.  Working with small sustainable sets on both movements will most likely be the best strategy.

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