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May 7, 2015

Skill

3×5 Wall Walk with 5 second hold at the top of your handstand.

The skill work today is going to be a little deceiving! 5 wall walks in quick succession with a 5 second hold at the top of the handstand will be quite difficult for most athletes so rest adequately between sets.  Don’t concern yourself with your total time for each rep or set but try your best to perform quality work finishing with a good hollow position before coming down from the wall!

WOD

As many reps as possible of Double Unders and Wall Ball Shots.

Tabata Double Unders
1 Minute Rest
Tabata Wall Ball Shots 20/14lb 10/9′
1 Minute Rest
Tabata Double Unders
1 Minute Rest
Tabata Wall Ball Shots 20/14lb 10/9′

Workout notes: The Tabata interval is 8 rounds of 20 seconds on 10 seconds off and is normally scored by the lowest number of reps you complete in any round.  For this version score the workout as an AMRAP of both double unders and wall ball shots.  Start with a challenging number and do your best to hold that number through each interval but add up your total reps in the end to arrive at a score for both double unders and wall ball shots.

 

 

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