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March 2, 2017

Skill 

10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

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.  If you are new to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet.  If you are comfortable kicking in to a freestanding handstand on your own spend todays skill work time practicing walking on your hands!

WOD 

4 rounds for time
400m Run
30 Medicine Ball Cleans 20/14lb
15 Burpees

Workout Notes: Todays workout is almost all bodyweight movements.  Try to keep your pace on the runs so that you do not lose too much time there and recover your breathing before the Medicine Ball Cleans. When you are performing med-ball cleans,  open your hips all the way up prior to quickly descending into the bottom of your squat and then stand tall with the ball before your next rep.  The benchmark weight here is the same as if you were to see wall balls so choose your weight based on what you normally use for this skill.  Find a consistent pace on the burpees that allows you to keep moving and make sure to jump and reach over your head for each rep.

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