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WEDNESDAY 4.12.17


WEDNESDAY

PREP SESSION: HOLLOW BODY / "SUPERMAN" / PLANK / LAT ACTIVATION TRANSFER TO RIG PROGRESSION = 3 KIP SWINGS + 3-5 TOES-2-BAR

METCON: 3 RING MUSCLE UPS (MOD = 5 CHEST-2-BAR PULL UPS) 7 BURPEE BOX JUMPS (24"/20") X10 *12:00 TIME CAP

SKILL/MIDLINE: "ANNIE" 50-40-30-20-10 DOUBLE UNDERS SITUPS *USE AS ACTIVE RECOVERY WITH MODERATE INTENSITY AND FOCUS ON UNBROKEN DOUBLE UNDERS


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FRIDAY 4.28.17

FRIDAY PREP SESSION: AIR SQUAT TO PISTOL 12:00 NOVICE = INTRO & INTRODUCTION WITH COACH PROFICIENT = COUNTERBALANCE, ROLLING &/OR BOX ASSIST ADVANCED = DUMBBELL/KETTLEBELL WEIGHTED &/OR OVERHEAD P

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