4/14/17 WOD- Handstand Push Up, Thrusters, Knees to Elbows, Deadlift, Burpees, Kettlebell Swings, Pull Ups

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Friday, April 14th

 

Strength/Skill:

 

Handstand/Handstand Push Up skill Review

 

Met-con:

 

“The Sevens”

 

7 Rounds for time of:

 

7 Handstand push-ups

 

7 Thrusters (135/95)

 

7 Knees to elbows

 

7 Deadlift (245/165)

 

7 Burpees

 

7 Kettlebell swings (70/53)

 

7 Pull-ups

 

*35min time cap

 

This wod has a 35 min cap. Just like Tuesday, its all about pacing. I would cruise for about 2-3rds, then pick it up if needed. Try to transition quickly and hold a steady pace during the movements. Its amazing how much faster you can do the wod if you slow the movements down a bit, but transistion immediately. Your heart rate will stay more constant instead of constantly spiking up and down.

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