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March 4, 2016

Skill

EMOM for 10 Minutes
[odd] Handstand Push-Ups or Piked Push-ups with feet on box
[even] REST

The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend one minute working on the skill by working in small sets or performing single reps if need be.

 

WOD

5 rounds with one minute on each station
Burpee
Row for calories
Two arm dumbbell push press 35/20 lb
1 Minute Rest

Workout notes: You will score this workout like you would “Fight Gone Bad” by accumulating your total repetitions over all five rounds. Spend one minute at each of three stations and rest one minute between rounds.  In this format we have the row placed in the middle of the workout rather than after a rest period.  Practice getting in and out of the rower and winding up the flywheel quickly rather than using it as a rest period.  The dumbbell weight is prescribed on the lighter side so choose a weight you can perform many repetitions with in each minute

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