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September 10, 2015

Skill

10×1 Lunge Kick to Freestanding Handstand

Have some fun with the skill work today! Make several attempts 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.

 

WOD

AMRAP in 20 Minutes
10 Burpee
15 Kettlebell Swings 32/24kg
20 Lunge Steps (bodyweight)

Workout notes: The total time for this workout is fairly long duration so don’t consider this a sprint.  Start out at a sustainable pace during the first few rounds and try to maintain that for all 20 minutes.  The “Rx” kettlebell is on the heavier side so if you are scaling up from what you normally do remember that you can swing the kettlebell “Russian” style to eye level as you are getting used to the new weight.

 

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