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September 15, 2016

Skill

10×1 Lunge Kick to Freestanding handstand

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.

WOD

for time 

100 Wall Ball Shots 20/14 lb
75 Medicine Ball Sit-ups 20/14 lb
50 Box Jump overs 24/20″

Workout notes: Today’s workout of the day is a chipper.  You’ll start with a large set of wall ball shots and transition with your med ball to the sit-ups before completing 50 box jump overs.  For the box jump over perform a box facing jump landing on the box with two feet and step or jump down on the other side. Take your time when you get to that movement and make sure every rep of the box jump is under control! If we run out of wall ball space this workout can be started in waves!

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