Complex Gymnastics

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IMG_7332Skill:
As many reps as possible in one set of Zercher Squats – 95/65#

CrossFit WOD
20 Min AMRAP:
1 Ring Handstand Push Up (Rx as follows in Games this year’s men with MU into rings)
5 Power Snatches -115/75#
10 Pistols (5 each leg)
400m run

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Scale options for Ring Handstand Pushups:

A. Deficit Parallette Strict
B. Deficit Parallette Kip
C. Parallette strict or kip
D. regular Handstand Pushups
E. seated DB Shoulder Press plus a kick up to handstand
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Scale Options for Pistols:

A.  Band or beam assisted through sticky point
B.  Stand on top of box
C.  Pistol Squat to box at or below parallel
D.  Rollup from mat
E.  Lunges
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