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June 28, 2016

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note: We are moving this Friday!! We will be closed for classes all day. Please join us at 530PM in the current space to help move equipment and participate in our first workout at the new gym! Drinks and celebration to follow! [/creativ_alertbox]

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.
WOD

AMRAP in 20 Minutes
12 Burpees
15 Kettlebell Swings 32/24 kg
18 Wall Ball Shots 20/14 lb 10/9′

Workout notes: Today we have a triplet that hits a longer time domain.  The key to succeeding in a workout like this is starting out at a sustainable pace and attempting to maintain your effort throughout the entire workout.  Control your breathing and use sets that allow you to keep a steady power output for the entire workout.

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