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568 Ferry Street 

Danville PA, 17821

570-540-3325

hagermanab@gmail.com

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November 17, 2019

AMRAP 15:00

50 KB snatch 1.5/1

40 Burpees

30 AB mat situps

20 HSPU

November 17, 2019

Oly:

5 sets of complex AHAP

power snatch/OHS/hang power snatch/OHS

WoD:

10-20-30

CTB pull-ups

OHS 95/65

November 17, 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

November 17, 2019

 EOMOM for 12 min

3 Front squats 165/115

5 Burpee box jumps 24/20

November 16, 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 

November 10, 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-Over...

November 10, 2019

Burn Day:

300 DU

3,000m row

5x10 

russian twists

T2B

superman extesions

November 10, 2019

Strength:

5×5 STO AHAP

WoD:

15-9-6-9-15

OHS 115/75

HSPU

November 10, 2019

EOMOM 18min.

SDHP 95/65

BACK SQUAT 96/65

November 3, 2019

Conditioning: 

Tabata: row for calories

3 rounds 

21- HSPU

30- wallball situps

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