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568 Ferry Street 

Danville PA, 17821

570-540-3325

hagermanab@gmail.com

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Tuesday 12/31/2019

21-15-9 Deadlift 225/175 handstand Push-ups Double-unders x 2 (42-30-18) 15:00 Time Cap Cashout: Complete “Iron Shoulders”

Friday 12/20/2019

Friday 12/27/2019 · 1 Sumo Deadlift High-Pull (75/55 lb) · 2 Thrusters (75/55 lb) · 3 Push Presses (75/55 lb) · 4 Power Cleans (75/55 lb) · 5 Power Snatches (75/55 lb) · 6 Kettlebell Swings (53/35 lb) · 7 Pull-Ups · 8 leg raises · 9 jumping squats · 10 Double-Unders · 11 Burpees · 12 Overhead Walking Lunges (45/25 lb Plate) Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps

Monday 12/16/2019

Strength: 5×5 Push Jerk WoD: 5 RFT: 10 Toes to Bar 15 Russian KB Swings 2/1.5 (Swing to eye-level) 1:00 Plank Hold

Tuesday 12-10-2019

Strength: Pendlay Row 5×5 (only work as heavy as form will allow) WoD: AMRAP 14:00 10 weighted box step-ups 1.5/1, 24/20 10 Elevated push-ups 24/20 10 box scubas

Wednesday 12-11-2019

Strength/skill: 8×3 box jumps 30/24 WoD: AMRAP 12:00 5 HSPU 7 OH lunges 45/25 9 AB mat sit-ups 11 lateral plate hops

Friday 12-06-2019

Partner Wod 30 min AMRAP- one partner working at a time 5 devil burpees 2x50/2x35 2 TGU 50/35 5 box jumps 24” for everyone