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Halloween 2016


Be sure to wear your costume on Halloween! We will be voting on best costume; winner gets a free FitAid ;)

Strength: 5 sets of the following pull-up complex

3 x (1 Strict pull-up + 1 "negative")

Conditioning:

AMRAP 13

10 Chest-to-bar pull-ups

31 Double unders

16 Box jumps (24/20)


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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

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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