ADDRESS

568 Ferry Street 

Danville PA, 17821

570-540-3325

hagermanab@gmail.com

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Friday 11-22-2019

2 rounds 50 DU 30 single arm weighted lunges 1.5/1 30 KBS 1.5/1 30 goblet squats 1.5/1 30 SDHP 50 DU 3:00 REST

Wednesday 11-20-2019

Buy in-50 pistols (25 per leg) 2-4-6 x 5 increase weight each round Press series Strict press Push press Push jerk (unbroken) Cash out 5x10 v-ups

Friday 10-15-2019

1000 m row 100 ab Mat sit ups 75 air squats 50 push ups 25 burpees 50 push ups 75 air squats 100 ab May sit ups

Monday 11-11-2019

Veterans day “Three Wise men”-A WoD to raise awareness of the alarming rate of Veteran suicides. WoD: “Jeremy” 4 min ARMAP 5 Snatch 135/95 10 Bar hop burpees -2:00 rest “Ben” 4 min AMRAP 10 Power Cleans 135/95 20 Pull-Ups -Rest 2 minutes, and then… “Beau” 4 MIN AMRAP 15 Box Jump-Overs 24/20 30 Wall Ball Shots 20/14 Score=total reps