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November 9, 2017

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

AMRAP in 20 Minutes

400M Run
50 Double Unders
6 Strict Pull-ups

Workout notes: Today’s workout is a time priority triplet with three very different movements.  All three movements for this workout are bodyweight movements. This will be a great opportunity to practice your running technique.  Your breathing will most likely get a bit of recovery during the strict pull-ups so don’t be afraid to push the pace on the runs.   If you are still working on double unders commit to performing a set amount every round before switching to single unders.  Give yourself about a 60-90 second cap to complete your double unders and switch movements if you get stuck repeatedly missing reps.  Strict pull-ups can can be performed with a band if you are not quite ready to see them in a workout or are still working on them.  Use a band with a high degree of difficulty so you are forced to work on that strict pulling strength!

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