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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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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