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Danville PA, 17821

570-540-3325

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January 27, 2019

10 rounds

10 tuck jumps

Sprint 66m

1 minute Rest after round

January 27, 2019

20:00 AMRAP

5 thrusters 95/65

7 hang power cleans 95/65

9 sumo deadlift high pulls 95/65

11 T2B

January 27, 2019

3 Rounds

250m row

10 scubas

10 Superman extensions

10 pushups

*cashout 5x10 T2B

January 27, 2019

4 RTF

30 KB snatch

25 AB mat situps

January 26, 2019

5 RFT
40 air squats
20 bar hop burpees
10 DL 225/185 

January 20, 2019

12:00 AMRAP

1 power snatch 135/95

3 clean and jerks 135/95

30 double-unders

January 20, 2019

1000m row

9 back squat 95/65

500m row 

15 back squat 95/65 

250m row 

21 back squat 95/65

Cashout:

5x10 T2B

January 20, 2019

10 min AMRAP

10 pull-ups

15 KB swings

15 pushups

January 20, 2019

Oly:

full snatch 5-4-3-3-2-2-1-1-1

Cashout:

5x250m rowing sprints

January 19, 2019

30 min. AMRAP
20 DU
1 clean 155/115
:20 wall sit
20 DU
2 cleans 155/115
:20 wall sit
20 DU
3 cleans 155/115
:20 wall sit
20 DU
4 cleans 155/115
..... 

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