ADDRESS

568 Ferry Street 

Danville PA, 17821

570-540-3325

hagermanab@gmail.com

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December 30, 2018

New years eve

Row 1000m

then

30 Wallball situps

30 burpee box jumps 24/20

30 KBS 2/1.5

30 floor wipers 135/95 (2 count)

30 KB snatch

30 T2B

EVENING CLASS IS A GO!!

December 30, 2018

Tuesday 01-01-2019

NO Classes.  Happy New Year!!!

December 30, 2018

Strength:

5×3+1 Snatch Pulls into High Hang Snatch @ 85%

WoD:

16:00 EOMOM

5 Thrusters 115/85

7 CTB pullups 

December 30, 2018

Strength:

3×10 Shoulder Press

Metcon:

15:00 AMRAP

5 Should to Overhead 135/95

15 Wall Balls

30 Lateral Jumps over the bar

December 29, 2018

Partner WoD:

36:00 AMRAP

5 power cleans 155/105

5 HSPU

5 box jumps 30/24

25 DU (if singles do 25 singles)

(one partner completes one round then rests while second partner completes the round next round alternate till time is up)

December 23, 2018

Back Squats 10-8-6-4-2-1

WOD

AMRAP 20 min

5 HSPU

10 CTB

15 DL 135/95

20 Medball situps 20/14

No evening classes

December 23, 2018

Merry Christmas!

No classes today

December 23, 2018

Squat clean for load

5-4-3-3-2-2-1-1

Cashout:

4 rounds not for time

25 walballs 20/14

30 DU

No 545 class 

December 23, 2018

12:00 AMRAP

5 KBS 2/1.5 (+3/2)

15 air squats

20 sit-ups

Cashout: 

3x500m rowing sprints 

3x75 DU

December 22, 2018

“300 Workout”

25 Pull-ups

50 Deadlifts 135/95#

50 Push-Ups

50 Box Jumps 24/20″

50 Floor Wipers 135/95# (left/right=1 rep)

50 Single-Arm Kettlebell snatch 1.5/1

25 Pull-Ups

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