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Wednesday 150422

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I'm so appreciative and proud of our judges from Saturday. You all were top-notch and provided us with a fair and consistent event. Big THANK YOU to every one of you!
SWU C - 3 rounds not for time (10 min cap)

Bent or straight arm hang from rings w/false grip & hold hollow position, 15 sec

Arch to hollow medball toss w/partner, 8-10 reps
Hockey Skaters, 8-15 each

Fitness

A. 1 high-hang clean + 1 jerk, 10 sets; slightly heavier than last week but still speed/technique focus, 1:15 clock
+
For time:
500m row
9 front squat, 155/105, 135/95, 115/75
18 TTB or hanging knee raises
7 front squat, 155/105, 135/95, 115/75
14 TTB or hanging knee raises
5 front squat, 155/105, 135/95, 115/75
10 TTB or hanging knee raises
500m row

Notes:
- 12 min cut-off on metcon
- post times for metcon on board

Performance

A. 1 high-hang clean + 1 jerk, 10 sets @80-85% 1RM C&J; 1:15 clock
+
For time:
500m row
9 front squat, 185/125
18 TTB
7 front squat, 185/125
14 TTB
5 front squat, 185/125
10 TTB
500m row

Notes:
- 12 min cut-off
- post times for metcon on board

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