Skill Work
Cartwheels - yes...that's right...Cartwheels
Free Standing Headstands
Strength: Bench - 3/70, 3/75, 3/80, 3/85, 3+/90%
Lift
Snatch High Pull (from floor) + 2 Hanging Power Snatch
Repeat this for 6 Attempts - go heavy as possible for form
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WOD: 3 Rounds of
Hang Power Cleans 95/65 (Rx) - 135/95 (Rx+)
Hand Release Push Ups (Rx) Chest Slapping Push Ups (Rx+)
Shoulder 2 Overhead 95/65 (Rx) - 135/95 (Rx+)
Burpees over Bar (Rx) & (Rx+)
Sumo Deadlift High Pull 95/65 (Rx) - 135/95 (Rx+)
1 Minute Max Reps on each Station, the clock does not stop. After completing all movements rest for 1 min, repeat for 3 cycles. Kind of like Fight Gone Bad.
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Gymnastics
3 Rounds NFT
5 Strict Ring Muscle Ups (There will be a sub for those not yet capable)
10 Alternating Pistols (5 each leg)
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Demo below from our very own Cindy Phelan Cato of the free headstand hold. I don't believe I can do it this well...she wins!!!