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Thursday 170608

Amanda B. looking real strong on those ring rows!

Context:  Practice

Skill Practice Warm Up: Spend 6 minutes working up to a near max height box jump from standing or seated

Metabolic Conditioning: “Mind the Wake”

For time.
Row (Health: 1000m, Athletic: 1300m, Performance: 1500m)
then 4 rounds of:
Handstand push-ups (Health: 6 dumbbell strict press / Athletic: 6 head to floor / Performance: 10 head to floor)
12 toes-to-bar
14 Russian kettlebell swings (Health: 35lbs, Athletic: 53lbs, Performance: 70lbs)
Scaling Guide: 12 – 19 minutes, about 7 minutes for the row, and 2 min per round on the second part. Scale Up: 4/2” deficit HSPU and 88/70lb KB.

Compare to: July 19, 2016

Coaching Tips: Take the last couple hundred meters of the row a little easier as you don’t want to be completely gassed for the handstand push-ups. Then next couple movements of the WOD are very grip intensive. Think about breaking up the toes-to-bar early (maybe even round one) if the kettlebell swings are a challenge for you.

Optional ‘Cash Out’:  15 GHD sit ups, 15 wall ball, 3 rounds.