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SCHEDULE FOR THIS WEEK:
Monday-Wednesday are normal.
Thursday we are CLOSED.
Friday we will have 5pm ONLY.
Saturday back to normal with 9am
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Mindset:
“Give me a stock clerk with a goal, and I will give you a man who will make history. Give me a man without a goal, and I will give you a stock clerk.”
–James Cash Penny
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Nutrition:
Tricep & Shoulder activation
B. Skill:
12-15min of Handstand Push-Up instruction and skill practice. Be sure to include:
-Hand Release Push-Ups w/ perfect body position
-Pike Push-Ups
-Box Push-Ups
-Wall Walks – If you can wall walk, you can headstand 😉
-Kicking up into a HEADstand – Everyone will attempt (as long as they’re comfortable). This can be spotted by a coach
-Kicking up into a HANDstand
-Kipping HSPU technique w/ emphasis on hip drive
C. Metcon:
For Time –
10-9-8-7-6-5-4-3-2-1 HSPU
1-2-3-4-5-6-7-8-9-10 Deadlift (225/155)
*The workout starts with 10 HSPU, then 1 Deadlift, then 9 HSPU, 2 Deadlift, 8 HSPU, 3 Deadlift, continuing in this fashion until you finish the round of 1 HSPU and 10 Deadlift.
*HSPU scale = Box Push-Ups (same amount)
*15min Time Cap.
*Compare to 9/15/17
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Post WOD Recovery:
Banded Hamstring Stretch – 1min/side
Banded Shoulder Stretch – 1min/side
