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September 4, 2014

Skill

Tabata Handstand Hold

The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. Complete the full 8 rounds and hold the handstand during as much of the 20 second interval as you can.  If you have trouble during long effort handstand holds.  Add in some extra rest by coming down early and try to maintain that  for 8 rounds.  If this is your first time being upside down in a while you can try to perform 1 wall walk each round climbing as far as you are able and then coming back down for a total of 8 times.

WOD

For time

10-1 Toes-To-Bar
1-10 Front Squat 135/95lbs

Workout notes: This rep scheme is always challenging because the front and back end of the workout end up with the same movement in repetition as each movement tapers. Start pacing both movements early.  If you can,  work on squat cleaning your first rep to get one out of the way.  If the squat clean isn’t happening power clean the bar to your shoulders but work on riding the bar down from your catch position and keep those elbows up!

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