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October 10, 2016

Row 500m
Run 400m

Group Dynamic

Strength: Wendler Front or Back Squat
5x40%,5x50%,5x60%
5x75%,3x85%,1+x95%

Gymnastics:
A) 5x :30 sec holds on or near the wall. Focus on finding balance off the wall.
B) Spend 5-10 mins on practicing the kipping handstand pushup off the wall. Freestanding kip up with a spotter. Finding balance in the down tripod position then kipping up into a handstand.

WOD: 5 Rounds
50 Double Unders (Scaled 100 singles)
25 Wallballs (20/14)
12 Pushups

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