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NEWS

WOD – Thursday, May 18, 2017

By dennis | In Classes | on May 17, 2017

Gymnastics

Skill: Handstands/Shoulder Taps/Handstand Walks

WOD

2017 Regionals Event 4
4 Rounds
60′ Handstand Walk (30′ out and back in 15′ unbroken segments)
10-12-14-16 Toes to Bar
10-12-14-16 Kettlebell Deadlifts 70/53

Push Up Accessory #4

(based on max pushups)
<10 5 PU - :50 rest - 4 PU - :50 rest - 3 PU 10-20 8 PU - :50 rest - 7 PU - :50 rest - 6 PU 21-29 13 PU - :50 rest - 11 PU - :50 rest - 9 PU 30+ 60% reps - :50 rest - 50% reps - :50 rest - 40% reps

Midline Accessory

3×20 Russian KB Swings
or
3×20 Hip Extensions


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