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Please note

Rosemary’s Farm to Fork will be in the gym during the evening classes providing samples of their delicious paleo friendly meals!

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Skill

EMOM for 10 Minutes

30 seconds of Handstand Push-Ups

For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each  minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues.  Pike push-ups with your feet on the ground or on a box are a great option.

WOD

3 Rounds for time
400M Run
30 Air squats
20 Overhead walking lunge steps 95/65 lb

Workout notes

Today’s workout is a 3 round triplet with 2 simple movements and 1 difficult weightlifting movement.  A lot of your time will be spent on the run and body weight squats but that doesn’t mean the lunge isn’t a large part of the workout.  Lunges are very difficult as they are unilateral essentially doubling the difficulty of weighted movements.  Holding the bar overhead increases the difficulty even more.  You’ll need to be able to stack arm overhead with the shoulder internally rotated and the elbow straight.  We’ll be performing the lunges in place so either a step back or step forward lunge will work as long as you can keep your torso upright.  If the overhead position isn’t happening today perform front rack walking lunge steps but be sure to get some extra mobility work in![/vc_column_text][/vc_column][/vc_row]