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November 27, 2017

[creativ_alertbox icon=”” colour=”red” custom_colour=””]The 4th annual Hometown Hoedown is just around the corner! Tuesday the 28th is the last day to sign up to participate in the competition! Event 1 details will be released Wednesday![/creativ_alertbox]

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 with one minute at each station*

Row for calories
Push-ups
Sit-ups
Air Squats

* There is no rest period between rounds.

Workout notes: Today’s workout will be scored as you would score the classic CrossFit workout “Fight Gone Bad”.   Your score will be the total number of repetitions you accumulate after all 4 rounds. Athletes will start on any station and transition in the same order.  Please note there is no additional rest period between rounds as you normally have in Fight Gone Bad so give your self a few seconds to transition in and out of the rower!  In this format you’ll encounter the difficult combinations of rowing to push-ups and squats to rowing several times.  Maintain a moderate effort rather than going all out and leaving nothing in the tank for those combos.

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