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March 7th, 2018


Open athletes!

Even though we usually suggest Wednesday's to become an "easy day" during these 5 weeks, if you're able please try and make it to class tonight (at least for the skill work). Muscle-ups are a GUARANTEE during Open season ;) And snatches and chest-to-bars are more than likely as well.

Skill: Ring Muscle-ups

Conditioning:

AMRAP 3

6 Chest-to-bar pull-ups

9 Snatches (95/65)

-Rest 1:30-

AMRAP 3

6 Chest-to-bar pull-ups

6 Snatches (135/95)

-Rest 1:30-

AMRAP 3

6 Chest-to-bar pull-ups

3 Snatches (155/105)


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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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Bedford, VA 24523

Phone:(540) 520-0059