11/5/2013

4
Nov

11/5/2013

Skill
3 Rounds Not For Time
10 Strict Dips
30 second Handstand/Plank Hold
40 Double Unders

Conditioning
15m AMRAP
9 Deadlifts (225/155)
12 Push Ups
15 Box Jumps (24/20)

Today we’ll do some skill work and a medium length conditioning workout. Start with 3 round not for time of Strict Dips, Handstand/Plank Hold, and Double Unders. Dips should be done either on a Box, Walker, or Rings. Accumulate 10 reps each round and keep these strict. Complete the handstand hold facing the wall rather than facing away. Try to get your nose as close to the wall as possible without falling over. If you do not have handstands, complete a plank hold on the floor. If you don’t have Double Unders, spend 1 minute each round practicing them.

The workout is straightforward. Scale Deadlifts to a weight you can move safely for 15 minutes without pulling with your back. Scale Push Ups to your knees if needed. Step down each rep on the Box Jumps.

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