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Danville PA, 17821

570-540-3325

hagermanab@gmail.com

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June 30, 2019

“Fran”
21-15-9
Thrusters
Pull-ups 

June 30, 2019

5min AMRAP
10 scubas
20 DU
5 min AMRAP
20 squats
10 pull ups
5 min. AMRAP
10 STO 85/45
20 bar hops  

June 30, 2019

15 min cap.
10-9-8-7-6-5-4-3-2-1
Cleans 155/115
Wall balls 

June 28, 2019

40 leg raises
40 deficit push-ups
400 m run
30 leg raises
30 deficit push-ups
800 m run
20 leg raises
20 deficit push-ups
400 m run
30 leg raises
30 deficit push-ups
200 m run
40 leg raises
40 deficit push-ups
800 m run 

June 22, 2019

“Helen”
3 RFT
400 M run
21 Kettlebell swings1.5/1
12 pull ups  

June 22, 2019

12 min AMRAP
2-4-6
Strict, push, jerk 95/65
10 burpee bar hops 

June 22, 2019

8 min.
1000 m row
ME Thrusters 95/65
Cash out 10x10 pull ups  

June 22, 2019

50 pistols (practice)
For time:
20 TGU 

June 22, 2019

100 Mountain Climbers

90 Second Plank Hold

80 Ab-Mat Sit Ups

70 Air Sqauts

60 Kettlebell Swings 1.5/1

50 Lateral Bar Jumps

40 Deadlifts 135/95

30 Power Cleans 135/95

20  Front Squats 135/95 

10 Shoulder-to-Overhead 135/95

June 16, 2019

Strength:

5x5 front squat 

WoD:

7 Rounds:

15 pullups 

15 KB snatches 1.5/1

400m run

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