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December 1, 2017

Hoedown Details! #dontbelate #thehoedowniscoming #hometownhoedownIV

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[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: There will be no 6:30PM class tonight (Friday) to allow us to setup for tomorrows event. We can’t wait to see you all tomorrow! Athletes please arrive Saturday at 8AM for briefing. Heats start at 8:30! [/creativ_alertbox]


Tabata L-Seat

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. In L-Seat we will be sitting on the floor with legs straight and elevated.  The most difficult standard is to hold the legs in the air for the full 20 seconds with your hands on the ground beyond your knees. Putting your hands farther in front of your body will make the movement more difficult.  Most athletes will find this standard very challenging. Scale by bringing your hands back closer to your body.


AMRAP in 20 Minutes
20 Wall ball shots 20/14lb 10/9′
40 Double Under
200M Run

Workout notes: Today’s workout falls in a longer time domain so you’ll want to practice working at a continuous steady pace.  Scale the wall ball shots to a weight and height you can perform large sets throughout the workout.  If you are new to double unders consider scaling the volume in each round and spending no more than 60 seconds on that movement.

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