Monday 05-21-2018

Burn day: 5 rounds Alternate 1K row w/ a partner Cashout: 10x10 Deficit pushups GHD or wall ball situps (may complete between rowing)

Monday 05-14-2018

WoD: 40 DU 30 Alternating single leg squats 20 HSPU 15 Power Clean 135/95 20 HSPU 30 alternating single leg squats 40 DU

Thursday 05-17-2018

10 HSPU 1 burpees 9 HSPU 2 burpees 8 HSPU 3 burpees 7 HSPU 4 burpees 6 HSPU 5 burpees 5 HSPU 6 burpees 4 HSPU 7 burpees 3 HSPU 8 burpees 2 HSPU 9 burpees 1 HSPU 10 burpees

Friday 05-11-2018

WoD: 200m single arm KB farmers carry 1.5/1 (switch hands as needed) 30 KB snatches 1.5/1 30 pushups 30 goblet squats 1.5/1 200m single arm KB farmers carry 1.5/1 (switch hands as needed) 30 KB snatches 1.5/1 30 pushups 30 Goblet squats 1.5/1

Monday 05-07-2018

WoD: For Time 20 Thrusters 95/65 20 Sumo Deadlift High-Pulls 95/65 20 Push Jerks 95/65 20 Overhead Squats 95/65 20 Front Squats 95/65 4 Burpees at the top of each minute (including the first round)

Tuesday 05-08-2018

Burn day: 5 rounds: 1 sub-0:45 250-m row 50 unbroken DU If the row takes longer than 45 seconds or if you trip up on your DU redo it before moving back to the other exercise.

Friday 05-04-2018

WoD: For time: 50 box jumps 24/20 25 handstand push-ups 50 DU 20 Deficit push-ups 50 DU 15 handstand push-ups 20 box jumps 24/20 50 DU 15 HSPU 20 box jumps 24/20 20 deficit pushups 50 DU 5 HSPU

ADDRESS

568 Ferry Street 

Danville PA, 17821

570-540-3325

hagermanab@gmail.com

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