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August 12th, 2015


Strength: Bench Press 5/5/5

Conditioning:

For Time

10-20-30-40-50-40-30-20-10

Double Unders

*Each set must be completed unbroken before proceeding onto the next. If you break, then this constitutes a failed set, and it must be started over.

Double Unders 101


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January 25, 2019

Strength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round

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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1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059