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568 Ferry Street 

Danville PA, 17821

570-540-3325

hagermanab@gmail.com

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November 30, 2019

3 RFT

50 cal row

40 air squats

30 power snatches 95/65

20 burpees bar hops 

10 pull ups 

November 24, 2019

AMRAP 15:00

5 Squat clean thrusters 115/85

10 T2B

15 back squats 115/85

November 24, 2019

1000 m row

Then 

25 DU

20 GTO 45/25

25 DU

20 weighted lunges 45/25

25 DU

20 Russian twists 45/25

25 DU

November 24, 2019

 WoD:

4 rounds

10 Alternating KB snatch 1.5/1

20 floor wipers (2 count)135/95

30 lateral bar hops

November 24, 2019

Thanks Giving

0800 WoD ONLY!!!

November 23, 2019

2 rounds

50 DU

30 single arm weighted lunges 1.5/1

30 KBS 1.5/1

30 goblet squats 1.5/1

30 SDHP

50 DU

3:00 REST

November 17, 2019

AMRAP 15:00

50 KB snatch 1.5/1

40 Burpees

30 AB mat situps

20 HSPU

November 17, 2019

Oly:

5 sets of complex AHAP

power snatch/OHS/hang power snatch/OHS

WoD:

10-20-30

CTB pull-ups

OHS 95/65

November 17, 2019

Buy in-50 pistols (25 per leg)

2-4-6 x 5 increase weight each round

Press series

Strict press

Push press

Push jerk

(unbroken)

Cash out 5x10 v-ups

November 17, 2019

 EOMOM for 12 min

3 Front squats 165/115

5 Burpee box jumps 24/20

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