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THURSDAY 4.20.17


THURSDAY

PREP SESSION: ROWING

12:00 TECHNIQUE FOCUS :20 ROW / :40 REST X12

OLY: HANG CLEAN

7:00 EMOM 1 HANG CLEAN *ASCEND TO HEAVIEST LOAD

METCON: "DIANE" 21-15-9 DEADLIFTS (225#/155#) HANDSTAND PUSH UPS

#rowing #hangclean #diane #deadlifts #handstandpushups

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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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