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Danville PA, 17821

570-540-3325

hagermanab@gmail.com

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August 31, 2019

10 Rounds for Time:

10 Kettlebell Swings 1.5/1

8 Goblet Squats 1.5/1

6 Box Step Ups with Kettlebell 1.5/1 – 24″/20″ (Hold the KB the same way you would for a goblet squat)

4 HSPU

2 Burpee Box Jumps 24″/20″

20:00 Time Cap

August 25, 2019

WoD:

9:00 AMRAP

12 Lateral Bar Jumps

9 SDHP 75/55 (95/65 RX+)

6 Toes to Bar

cashout

4 x 400 m sprint

August 25, 2019

5 RFT

5 Power Snatches 95/65

5 Overhead Squats 95/65

400 M Run

August 25, 2019

12:00 EOMOM

2 Shoulder Press, 4 Push Press, 6 Push Jerk 115/85

30 Double Unders

August 25, 2019

9:00 AMRAP

3 Clean & Jerk 165/105

9 Burpee Box Jumps

August 23, 2019

1000 m Row

90 Lateral Bar Jumps

80 Double Unders

70 KB Swings 1.5/1

60 Ab-Mat Sit Ups

50 Overhead Lunge 45/35

40 Thrusters 45/35

30 Burpees

20 Pull-ups

10 Turkish Get-Ups

August 18, 2019

Back Squat 4×6

5-3-1-5-3-1

STO

(light to heavy)

10x10

scorpion leg raises

russian twist

SBAS 10,000

August 18, 2019

15:00 AMRAP

Climb the Ladder:

2 C/J @ 155/105

10 Double unders

4 C/J @ 155/105

20 Double under

6 C/J @ 155/105

30 Double unders

8 C/J @ 155/105

40 Double unders

10 C/J @ 155/105

50 Double unders

etc…

August 18, 2019

4 x 3:00 AMRAP

Run 400 m

10 CTB Pull-ups

20 KBS 2/1.5

August 18, 2019

21-15-9

Toes to Bar

Deadlifts 225/185

Box Jumps 24/20

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