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October 19, 2018


**Reminder: There are NO Open Gym hour tomorrow, however, we WILL be hosting a 10am team WOD, which we will post on here later ;)

Strength: Ring dips

Conditioning:

EMOM 10

12 Kettlebell swings + 12 air squats

Then,

EMOM 10

8 Alternating dumbbell snatches (50/35) + 8 Box jumps (24/20)


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1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059