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Self-defence seminar photo <– Here’s a photo from the self-defence seminar this past Saturday. Thanks to Robin for organizing this, and Chris Friesen for running the course.

A. Handstand practice – 3-4 sets of: 2-4 wall walks OR 2-3 HSPU negatives OR 2-5 HSPUs.

Practice your thoracic bridge, elbow, or shoulder bridge in between your sets. If you are proficient at your thoracic bridge, try doing 10 reps of leg extensions while in the bridge (5 per leg).

B. “Elizabeth” – This is a named CrossFit workout, and we’ve done it a few times before.

For time, 21-15-9 of:

Cleans (full squat cleans ideally) (135/95 or 70% of your 1 rep max clean)

Ring dips (scale to ring push-ups or push-ups as needed).

Compare to April 15 2015, June 14 2014, March 19 2013.

C. Side plank rotations – 3 x 5-10 reps per side.