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November 13th, 2017


Skill: Kipping toes-to-bar/pull-ups/bar muscle-ups (10 minutes)

Conditioning:

With a partner...

AMRAP 20

70 Calorie bike/row

60 Pistol squats

50 Toes-to-bar

40 Dumbbell snatches

30 Handstand push-ups

20 Bar muscle-ups


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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