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October 17th, 2016


Skill:

EMOM 12 (alternating)

Minute one: 3 False-grip pull-ups

Minute two: 3 Muscle-up transitions (low rings)

Minute three: 6 Ring dips

Conditioning:

AMRAP 15

20 Box jumps (24/20)

200m Run

20 Single-arm kettlebell swings (Russian) (50/35)


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Location and Contact

1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059