ADDRESS

568 Ferry Street 

Danville PA, 17821

570-540-3325

hagermanab@gmail.com

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Friday 09-28-2018

120 Double Unders 60 KB Swings 1.5/1 30 burpee broad jumps Rest 90 Seconds 80 Double Unders 40 KB Swings 1.5/1 20 burpee broad jumps Rest 90 Seconds 40 Double Unders 20 KB Swings 1.5/1 10 burpee broad jumps

Tuesday 09-25-2018

Strength: Back Squat 5-3-1-5-3-1 WoD: Alternate KBS 2/1.5 (Rx+ 3/2) 10-9-8-7-6-5-4-3-2-1 Deficit push-ups 20-18-16-14-12-10-8-6-4-2

Tuesday 09-18-2018

Strength: Deadlifts: 3×5 @ 80% 1×5 @ 85% 1×5 @ 90%+ WoD 5 Rounds: Accumulate :30 of a wall sit Hold run 200m Rest 1:00

Wednesday 09-19-2018

WoD: 21-15-9 Power Snatch 75/45 AB MAT SIT UPS THEN 15-12-9 Power Snatch 95/65 K2E Then 12-9-6 Power Snatch 115/85 T2B

Friday 09-14-2018

WoD: 40 cal row 50 Wall balls 20/14 50 pushups 40 KB snatch 1.5/1 50 wall ball situps 25 Wall balls 20/14 20 cal row 25 pushups 20 KB snatch 1.5/1 25 wall ball situps 20/14

Tuesday 09-11-2018

For Time 20 Box Jumps 30/24 20 Thrusters 125/85 20 CTB Pull-Ups 20 Power Cleans 170/115 20 Handstand Push-Ups 20 Kettlebell Swings 2/1.5 20 Toes-to-Bar 20 Deadlifts 220/135 20 Push Jerks 125/85 1600m run

Thursday 09-13-2018

Barbell Cycling day Every two minutes for 20:00 (w/ moderate weight) 5 snatch grip DL 5 hang power snatch 5 OHS Cash out: 10:00 full snatch work