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January 18th, 2017


Strength: 5 sets of the following pull-up complex...

Strict pull-up + "negative" x as many unbroken "reps" as possible

Conditioning: For time:

"Meritorious"

70 Burpees

60 Sit-ups

50 Kettlebell swings (50/35)

40 Pull-ups

30 Handstand push-ups

*Compare results to 8/28/15 and 4/9/16


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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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1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059