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Congratulations to Laura, Skye and Stacey, who all got into a handstand for the first time today!! 

Wednesday

Warm Up:

400m run/ 500m row

2 rounds:
5 pull ups
5 ring dips
20 sec. L-sit or ball up on rings
5 Burpee Push-ups
10 alternating one arm kettlebell swings
1 min. plank

Skill: Muscle-up Transitions

WOD: "Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 HSPU's
8-2pood kb swings/ 1 pood

Mikko Salo 21 rounds, Graham Holmberg 19 rounds +3 HSPU, Chris Spealler 15 rounds +1 HSPU (w 20lb vest), Kristan Clever 15 rounds (2pood), Rebecca Voigt 7 rounds (2 pood)
Post rounds to comments.