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July 4th, 2016


REMINDER: This is the ONLY class for today. Happy birthday, USA!

Strength: Work to a heavy double "thruster"

Conditioning:

"Marco"

3 rounds for time of: 21 pull-ups

15 handstand push-ups 9 thrusters (135/95)


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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

Location and Contact

1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059