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July 31, 2014

Skill

EMOM for 10 Minutes
Odd :30-:45 second Handstand Hold
Even One Legged Squats

Spend some time practicing two difficult skills today.  Start with a sustained handstand hold on the odd minute and hold the handstand as long you can safely but give yourself some time to transition into the pistols.  Scale the handstand by holding the pike position with your feet on a box.  Pistols can be scaled with assistance or to high box step ups but try to lower down as well too.  Use a box height that gets your hip crease below parallel.  Consider the metcon when you decide how many reps to work on!

WOD

For time

75 Air Squats
15 Power Cleans 155/105lbs
50 Air Squats
10 Power Cleans 155/105lbs
25 Air Squats
5 Power Cleans 155/105lbs

Workout notes: The “Rx’d” version of the workout calls for a little bit heaver power clean than we see in a lot of our conditioning workouts.  If you go for a heavier weight than you normally do you should still able to move the weight under control and with good form while fatigued.  It’s a good idea to pick a weight that is below 70-75% of your 1RM.

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