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August 30th, 2016


For Time

12 Strict pull-ups

12 Shoulder press (95/65)

18 Pull-ups

18 Push Press

24 Chest-to-bar pull-ups

24 Push jerk

Cash Out:

3 Rounds for QUALITY

5 Strict Toes-to-Bar

30 Second handstand


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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