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    WOD- Friday 11/17/2017 Skill Session A. Muscle-ups (4 x Max reps)  -Accumulate 8 strict CTB chinups B. Handstand Push-ups (10-10-10-10)  -Accumulate volume. C. Pistols (20-20-20-20)   -20 total, add weight if possible. Scaling; -heel elevated/plate press -SL squat to bench/med-ball Metcon 4 Rounds For Max Reps; -1 minute…

Friday

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  WOD- Friday 11/10/2017   Skill Session A. Muscle-ups (4 x 3-6)   -Rings only -Scale: CTB or chin over bar kipping pullups B. Handstand Push-ups (5-5-5-5)   -Today go for unbroken reps, scale up or down meet C. Pistols (10-10-10-10)  *Scaling progression; -Pistol -Heel elevated and/or plate press pistol…