6.13.17

Warm up

coach picks

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Skill: Getting inverted

Work on Handstands, handstand push ups, wall walks, handstand walks, etc etc etc

Competitors Only: 4 rounds

30 UB DU’s

20 ft handstand walk

rest 1 min

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WOD’s

“New You”

2o min AMRAP

400 m run

20 front rack lunges 45/35

10 knees to elbow or knees as high as possible

“ATB WOD”

20 min AMRAP

400 m run 

20 front rack lunges 95/65

20 toes to bar

“Competitors WOD”

20 min AMRAP

500 m row

40 ft. front rack lunge 135/95

(if not enough space then 20 front rack lunges in place)

30 T2B

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Cool down: 200 m walk