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November 23, 2015

thanskgiving hours

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

AMRAP in 10 Minutes

30 Double Unders
10 Walking Lunge Step
5 Power Snatch 115/75 lb

Workout notes: Today’s workout includes the difficult olympic weightlifting movement we call the Snatch.  The suggestion is to keep the load light enough that you could perform the movement as a power snatch.  The will most likely mean you should keep the load in the 60% or less range of your 1RM.

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