Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
Nate Schrader 7:34 (2 pood KB, the only KB available). Post time to comments.
Compare to 120906.
"Gymnastics Tips With Laurie Galassi: The Strict Handstand Push-Up"
CrossFit Journal video [wmv] [mov] [HD mov]
WOD Demo with CrossFit Addiction - video [wmv] [mov] [HD mov]
Adjusting the GHD so that the front pads are under the under the hips locks them in place requiring the movement to be only back extension (top). Placing the pads under the quads allows for a proper hip extension (bottom). Competency and capacity in both movements are desirable.
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