ADDRESS

568 Ferry Street 

Danville PA, 17821

570-540-3325

hagermanab@gmail.com

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Monday 11-26-2018

Strength Day: Oly/Strength: Front squats 15-13-11/5-4-3-2-1 Push Press 10-8-6-4-2-1 Dips 3×10 (Any style)

Friday 11-23-2018

WoD: For time: 25 Handstand push-ups 20 Deadlift 250/215 25 Box jumps 24/20 50 Pull-ups 75 KBS 1.5/1 200 Double-unders

Wednesday 11-21-2018

strength: 5-3-1-5-3-1 -Back squat 4 sets of the following complex AHAP -2 strict press -4 push press -6 push jerks

Friday 11-16–2018

Strength: Oly: Bear Complex 5×5 AHAP WoD: 50 an mat Sit-Ups Then 30-20-10 KB Sumo Deadlift High Pull 2/1.5 Kettlebell Swings 2/1.5 Then 50 ab mat Sit-Ups

Friday 11-02-2018

Half murph Run 800m 50 Pullups 100 pushups 150 squats Run 800m (NO BREAKING UP REPS CHIPPER STYLE) Cash out: 150 DU