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Monday…11/3/14

Veteran’s Day is next Tuesday. We will be having just ONE WOD @ 9am. It will be worth it.

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Halloween Spooktacular! Monique, is that burpees??

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A. Skill: (possible look into movements that are important this week????)

Spend some QUALITY time practicing these movements:
10 minutes to complete 3 Rounds –
Pistol Progressions: band assisted, counter balance, or unassisted.
Muscle-Up Turnovers: feet assisted, single foot assisted, band assisted
Kip: hollow-arch. Focus on push-pull with arms while squeezing abs, butt, and legs
 
B. MWOD:
LAX Ball + Hip Flexor – 3 x 30s ea side
 
C. WOD:
For Time –
Row 1k
30 Pistols
30 KB Swings (53/35)
 
D. Post-WOD Recovery:
Partner Quad Smash – 2min ea leg

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