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June 16, 2016

Skill

Tabata Handstand Hold or Walk

The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. Complete the full 8 rounds and hold the handstand during as much of the 20 second interval as you can.    If you have trouble during long effort handstand holds, add in some extra rest by coming down early and try to maintain that  for 8 rounds.  If this is your first time being upside down in a while you can try to perform 1 wall walk each round climbing as far as you are able and then coming back down for a total of 8 times. If you have good proficiency performing handstand holds you can attempt handstand walking.

WOD

for time

50 Pull-Ups
400M Run
50 Push-Ups
400M Run
50 Sit-Ups
400M Run
50 Air Squats
400M Run

Workout notes: Today’s workout is a chipper! We essentially have four rounds but in each round you have a challenging body weight movement.  We start on the pull-ups and progress through the easier movements just like the classic CrossFit workout Angie.  This workout does feature a large number of reps in a row so protect your hands and scale to a method that challenges you but doesn’t make each round impossible.

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