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October 29, 2018


Skill:

EMOM 10

Even: 5-10 Handstand push-ups

Odd: 40 Seconds max double unders

"Joyce"

AMRAP 30

600m Run

50 Sit-ups

40 Alternating DB snatches (50/35)

30 Air Squats

20 Toes-to-bar

*Joyce's last week in Bedford before she heads back to Florida! Let's show her some love!


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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