Workout of the Day

February 12, 2016

15.4 Open Wod

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans (185/125 lb.)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Optional Core Workout:
If competing at Battle on the Bayou, stretch and mobilize only.

Spend 6-10 minutes on your handstands/walks by doing one or more of the following:

Practice your holds on the wall.
Have a friend hold you in a free standing handstand.
Practice your walks.


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December 21, 2015 – January 3, 2016

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Holiday Schedule:

12/23 – regular schedule
12/24 – 9am class only at CFA, 2 pm class only at CF28
12/25 – no class
12/26 – regular class
12/31 – no 5:30pm or 6:30pm
1/1 – no class



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