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January 22nd, 2018


Skill: Bar muscle-ups

Conditioning:

"16.3"

AMRAP 7

10 Power snatch (75/55) 3 Bar muscle-ups

Then,

Teams of 3...

Run 1 mile (together)

100 Calorie Bike

75 Calorie Row


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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