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568 Ferry Street 

Danville PA, 17821

570-540-3325

hagermanab@gmail.com

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Tuesday 01-30-2018

Strength: 5-3-1-5-3-1 Back squat  (light to heavy x2) WoD: 4 Rounds for time Row 250 m 25 Air Squats 25 Double Unders Rest 1:00

Thursday 02-01-2018

Strength: -7:00 to find 1RM thruster then 3x max effort HSPU rest :45 between rounds WoD: 10:00 AMRAP 15 Wall ball sit-Ups 10 Front Rack Lunges 95/65 15 Weighted box step ups (1.5/1) (20″ for all)

Friday 01-26-2018

WoD: 50 Double-unders 50 Sit-ups 50 air squats 40 Double-unders 40 Sit-ups 40 air squats 30 Double-unders 30 Sit-ups 30 air squats 20 Double-unders 20 Sit-ups 20 air squats 10 Double-unders 10 Sit-ups 10 air squats

Monday 01-22-2018

Oly: 7×2 High hang squat clean @90% 1RM WoD: 12:00 AMRAP 5 Handstand Push-Ups 7 Toes to Bar 5 Squat Cleans 135/95

Wednesday 01-24-2018

WoD: 21-15-9 Power snatch 75/45 AB mat situps THEN 15-12-9 Power snatch 95/65 K2E THEN 12-9-6 Power snatch 115/85 T2B

Thursday 01-25-2018

Skill/strength: 6×3 DL (touch and go) 90%+ WoD: 9:00 AMRAP 5 pendlay row 115/85 7 bar hop burpees 9 back squats 115/85

Friday 01-19-2018

WoD: In teams of 2 AMRAP 40 5 Power Cleans 155/105 5 HSPUs 5 DL 155/105 25 DUs *Partner 1 completes one full round, then switches with partner 2

Monday 01-15-2018

Strength: 7×2 DL @80-90% WoD: For time: 10 thrusters 115/85 20 T2B 8 thrusters 115/85 15T2B 6 thrusters 115/85 10T2B 8 thrusters 115/85 15 T2B 10 thrusters 115/85 20 T2B

Wednesday 01-17-2018

Skill/strength: 3×5 Front squat Back squat AHAP WoD: 4 rounds 20 KBS 2/1.5 40 Mountain climbers (Single count) 20 Russian twist 20/14 (Single count)

Thursday 01-18-2018

Strength: 4x -2 strict press -4 push press -6 push jerk AHAP (unbroken) WoD: EMOM 14:00 ODD 66m sand bag carry EVEN 14 burpees

Friday 01-12-2018

Strength: 5x5 ring dips 5x10 back extensions WoD: For time: 100 Sit-ups 80 KB Swings 1.5/1 60 Air squats 50 push-ups (any style) 40 pull-ups 30 STO (135/95) 20 T2B 10 TGU 1.5/1

Monday 01-08-2018

Strength: 7×5 barbell shrug 135/95 bent over row 135/95 STO 135/95 WoD: 4 RFT 6 HSPU 12 OHS 115/75 20 T2B