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September 27th, 2016


5 Rounds

3 Cleans (205/135)

10 Burpee Pull-ups

Assistance:

3 Sets

Dumbbell Curls x 10

Dumbbell Shoulder Press x 10


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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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Bedford, VA 24523

Phone:(540) 520-0059