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TUESDAY 150217

Morning classes are cancelled and we will resume classes at 9:30am

Warm-up:
Row or run
10 ring rows
10 push ups
Bear crawl down
Crab walk back
10 GHD sit-ups
Accumulate 1 minute hanging from pull up bar

Skill:

Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations…

Station 1– Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups or rope progressions)

Station 2– Freestanding Handstand Hold Work or on wall
(use partner assists to learn balance points and accumulate time upside down)

Station 3 – Deck Squats x 8-12 reps

WoD:
Three sets, for max reps/calories of:

3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups/kipping
1 Minute of Strict Pull-Ups

Rest 3 minutes

Mobility:
Mash lats
Roll posterior
Lax to shoulders

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