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November 24, 2015

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: We will be holding two classes Thursday at 9 and 10 AM. We will be closed Friday and return to normal hours on Saturday.[/creativ_alertbox]

Strength 

1RM Deadlift

Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick up the bar.  Judge your limits by your strain and the consistency of your mechanics.

WOD

AMRAP in 10 Minutes
20 Box Jumps 24/20″
10 Handstand Push-Ups

Workout notes: The handstand push-up can be a very difficult movement to perform and master.  First you need to have good strength and shoulder mobility to get into a solid position while inverted. We recommend being able to perform at lest 10 push-ups without breaking your midline and being able to hold at least 60 seconds in a handstand BEFORE attempting handstand push-ups.  The best setup for beginners will probably be to use an abmat to scale the movement but use no more than two.  If you are not ready for handstand push-ups you can perform pike push-ups on your box or regular push-ups on the floor.

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