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Danville PA, 17821

570-540-3325

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May 27, 2018

Memorial Day 

“Murph”

1 mile run

100 pullups

200 push-ups 

300 squats

1 mile run

May 27, 2018

Burn Day:

Run 1 mile

300 DU

Run 1 mile

May 27, 2018

WoD:

30 thrusters 115/85

30 pull-ups

May 27, 2018

EOMOM 20:00

ODD 

10 box jump overs 24/20

EVEN 

7 HSPU

May 26, 2018

WoD:

10 RFT:

1 Clean 

5 Pull-ups

10 Push-ups

15 Squats

Score = load and time

May 20, 2018

Burn day:

5 rounds

Alternate 1K row w/ a partner

Cashout:

10x10 

Deficit pushups

GHD or wall ball situps

(may complete between rowing)

May 20, 2018

In 20:00

Find 1RM  squat clean thruster

Cashout:

1 mile interval run

May 20, 2018

4 rounds with 45/25 (plate)

20 GTO

20 OH walking lunges

30 lateral rotations

40 DU (W/O plate)

May 20, 2018

Oly/Strength:

Pandlay row 15-13-11/5-4-3-2-1

Military Press 10-8-6-4-2-1

Ring/box dips 5×10

May 19, 2018

WoD:

6 RFT:

25 air squats

15 Pull-ups

5 Power clean 155/115

Run 400 meters

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