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August 7, 2018


Strength: Deadlift

Conditioning:

For time with a partner...

Split reps as needed

70-60-50-40

Calorie row

**Burpees

**Throwdown competitors: Synchro burpees with your partner (So, per round = 35 burpees, 30 burpees, etc etc)


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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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Bedford, VA 24523

Phone:(540) 520-0059