ADDRESS

568 Ferry Street 

Danville PA, 17821

570-540-3325

hagermanab@gmail.com

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Friday 08-24-2018

WoD: With a partner complete 100 of the complex @ 95/65 1 DL 1 Squat clean 1 front squat 1 push press 1 push jerk Cashout: race to 20s Each partner completes 1-2-3-4-5 etc. to 20 DU

Friday 08-17-2018

800m Run 21 KBS 2/1.5 21 goblet squats 2/1.5 400m run 15 KBS 2/1.5 15 goblet squats 2/1.5 200m run 9 KBS 2/1.5 9 goblet squats 2/1.5 Cashout: 30 Sandbags cleans 75/55

Monday 08-13-2018

WoD: 2 rounds 15 up and over 30” 15 squat cleans 115/85 100 DU 30 HRPU 15 Wall ball situps 20/14 30 lunges

Friday 08-10-2018

1000 M Row Then: 70 KBS 2/1.5 150 DU 70 Weighted box step ups 2/1.5 (20” for all) Then: 800 M Run

Monday 08-06-2018

Run 400 meters 30 Pull-ups 21 Handstand push-ups Run 800 meters 21 Handstand push-ups 30 Pull-ups Run 400 meters

Tuesday 08-07-2018

STO wave 5-3-1-5-3-1 SDHP wave 5-3-1-5-3-1 5x10 GHD or wall ball sit-ups 5x20 superman extensions or GHD back extensions