Tuesday 11-28-2017

WoD: TABATA back squat 95/65 TABATA ring rows TABATA situps TABATA HS hold (seconds) TABATA Wall sit hold (seconds)

Monday 11-20-2017

Testing: Olympic total 12:00 to establish 1RM Snatch 12:00 to establish 1RM Clean and Jerk Cashout: 100 DU

Tuesday 11-21-2017

Strength: DL 10×1 85-90% 1RM *every :30 for 5 minutes WoD: 5 Rounds 20 Pull ups 20 PVC jump overs (20” for all)

Friday 11-17-2017

WoD: 3 rounds for time of: 50 DU 50 Sit-ups 50 mountain climbers (single count) 25 sand bag cleans 75/55 50 DU 25 T2B 50 mountain climbers (single count) 50 Back extensions

Tuesday 11-14-2017

Conditioning: 50 Burpee broad jumps Test: 2,000m row for time Accessory: 5x10 KB shrugs deficit pushups

Thursday 11-09-2017

Oly skill: 15:00 dedicated full snatch work WoD: Row 1000m Then 5 rounds 7 full snatch 115/75 15 jumping squats 7 HSPU

ADDRESS

568 Ferry Street 

Danville PA, 17821

570-540-3325

hagermanab@gmail.com

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