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A. Handstand practice – Some options to work on are:

– Accumulate 5-10 wall walks

– Heel pulls

– Practice kicking up to a freestanding handstand, i.e. don’t kick up right to the wall, but try to kick just hard enough to get vertical

– Tabata crow stand.

B. Warm up well, then:

Row 2 km for time

Rest 5 minutes, then:

Row 500 m.

**I just got some details from Joe at Power Firm regarding the weightlifting competition this weekend at the Gritty Grotto (lower floor of the Frank Kennedy Centre at University and Dafoe on the U of M campus). The women will lift starting at 10:30 am, and the men will lift at 12 noon. It sounds like it’s a small meet (6 women and 12 men), so show up at those times so you don’t miss the lifting. If you’re planning on coming and want some lifting shoes, let me know ASAP so I can let Joe know. He will be at the meet and can bring shoes if need be.