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January 9th, 2016


Skill benchmarks:

1.) 1 minute max effort double unders

Rest 1 minute, then...

2.) 100 double unders for time (*3 minute cap)

Conditioning:

"14.3"

AMRAP 8

10 Deadlifts (135/95)

15 Box jumps (24/20)

15 Deadlifts (185/135)

15 Box jumps

20 Deadlifts (225/155)

15 Box jumps

25 Deadlifts (275/185)

15 Box jumps

30 Deadlifts (315/205)


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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

Location and Contact

1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059