Friday

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  WOD- Friday 10/20/2017   Skill Session A. Strict Toes-To-Bar (4-4-4-4-4-4) B. Strict Handstand Pushups (3-3-3-3-3-3) C. 500m Row (Time) Coaches notes: -as the rowing will take much longer to complete than the other 2 movements, have athletes return to ST2B or SHSPU if all rowers are occupied. Do NOT…

Saturday

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  WOD- Saturday 10/14/2017   Skill Session A. KB bentover row (12-12-12-12 ) B. Weighted Hip Extension (15-15-15-15)   -Hold barbell at lower abdomen C. Hollow Complex   -10 V-ups/accordions -10 Hollow rockers -30 Hollow bounces Metcon With a Partner; AMRAP 15; -40 KB Swings (50/70) -40 DB thrusters (25/35s)…