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September 23rd, 2015


Strength/Skill:

EMOM 10 (Alternating)

Even: 3 Strict handtstand Push-ups

(**sub 20 second static hold)

Odd: 3 Weighted Pull-ups

(**sub chin-over-bar hold)

Conditioning:

12-9-6-3

Snatch (95/65)

Burpees


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Location and Contact

1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059