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December 1st, 2017


REMINDER: THERE WILL BE NO OPEN GYM HOURS TOMORROW, SAT. 12/2. COME SPECTATE OR VOLUNTEER AT TEAM SUPERFIT ROANOKE!

With a partner...

Buy in: 100 Burpees

Then,

42-30-18

Thrusters (95/65)

Toes-to-bar

Then,

Cash out: 100 Burpees


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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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