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August 25th, 2017


Skill:

4 Rounds for *QUALITY

1 minute handstand hold

30 second superman hold

Conditioning:

AMRAP 2

Sprint 200m

Max reps dumbbell snatches

-Rest 2 minutes-

AMRAP 2

80 Double unders

Max reps dumbbell snatches

-Rest 2 minutes-

AMRAP 2

30 Calorie bike

Max reps dumbbell snatches

-Rest 5 minutes-

AMRAP 5

10 Pistols

6 Toes-to-bar


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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