ADDRESS

568 Ferry Street 

Danville PA, 17821

570-540-3325

hagermanab@gmail.com

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Tuesday 7/2/19

5min AMRAP 10 scubas 20 DU 5 min AMRAP 20 squats 10 pull ups 5 min. AMRAP 10 STO 85/45 20 bar hops

Friday 06-28-2019

40 leg raises 40 deficit push-ups 400 m run 30 leg raises 30 deficit push-ups 800 m run 20 leg raises 20 deficit push-ups 400 m run 30 leg raises 30 deficit push-ups 200 m run 40 leg raises 40 deficit push-ups 800 m run

Friday 6-21-2019

100 Mountain Climbers 90 Second Plank Hold 80 Ab-Mat Sit Ups 70 Air Sqauts 60 Kettlebell Swings 1.5/1 50 Lateral Bar Jumps 40 Deadlifts 135/95 30 Power Cleans 135/95 20 Front Squats 135/95 10 Shoulder-to-Overhead 135/95

Tuesday 6-18-2019

Strength: 12:00 to establish 1 RM Back Squat WoD 10:00 AMRAP 5 Hand-release Push Ups 10 Jump Squats 15 Double-unders

Monday 6-10-2019

Strength: Olympic Total 15:00 to find: 1 Rep Max Snatch 15:00 to find: 1 Rep Max Clean and Jerk Cashout: 7:00 ME Burpees

Wednesday 6-12-2019

2:00 ME Row for Calories 0:30 Rest 2:00 ME Box Jumps 0:30 Rest 2:00 ME Ring Dips 0:30 Rest 1:00 ME Row for Calories 0:30 Rest 1:00 ME Box Jumps 0:30 Rest 1:00 ME Ring Dips 0:30 Rest 0:30 ME Row for Calories 0:30 Rest 0:30 ME Box Jumps 0:30 Rest 0:30 ME Ring Dips 0:30 Rest

Monday 6-3-2019

Conditioning 10:00 EMOM 20 DU WoD 21-15-9 Pull Ups Box Jumps 24”/20” Shoulder to Overhead 135/95