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May 6th, 2015


Skill:

Basic Gymnastics

1.) Kick-up to handstand

2.) Max effort chin-over-bar hang

*Sub max effort "dead hang" if you do not yet have the strength to hold yourself up

Conditioning:

Today we will be completing a few more baseline performance benchmarks.

Take a couple attempts to establish your best:

1.) 400m Sprint

*Rest as needed between efforts

2.) 500m Row

*Rest as needed between efforts

3.) 100 Double Unders for time

(-OR- AMRAP 2 Minutes if still not proficient yet)

We HIGHLY encourage you all to keep a little workout log to record your benchmarks (such as 1RM's, time trials, "girl" workouts...) in order to track your progess, as we will be repeating these efforts periodically! Gooooo fitness!


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January 24, 2019

Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST

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Phone:(540) 520-0059