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"TOMMY V"
21 - 15 - 9 - Thrusters (115/75) 12 - 9 - 6 - Rope Climbs HOLIDAY HOURS: Monday, July 3 = 5:45am, 7:00am, 8:15am, 9:15am, 12:00pm, 4:30pm, 5:30pm Tuesday, July 4 = 8:30am, 9:30am only
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7 Rounds for Time:
- Bear Complex (95/65) (must complete 7 for it to count as 1) - 150m Run 15 Minute AMRAP:
- 30 Double Unders - 15 Sit Ups - 10 Deadlifts (225/155) - 5 HSPU Option 1
3 x 3 x 1 x 1 - Snatches Then, "ISABEL" - 30 Snatches for time (135/95) Option 2 5 Rounds for Time: - 10 Power Snatches (75/55) - 10 Box Hop Overs (24/20) *Core Focus to follow* 1 Mile Run
21 - 15 - 9 - OHS (95/65) - Wallballs (20/14) 800m Run 21 - 15 - 9 - Pull Ups - KB Swings (53/35) 400m Run 21 - 15 - 9 - Thrusters (95/65) - Russian Twists (20/14) 200m Run 400m run
15 Clean & Jerks (115/75) 5 OTB Burpees 400m run 10 Clean & Jerks 10 OTB Burpees 400m run 5 Clean & Jerks 15 OTB Burpees 400m run "FIGHT GONE BAD"
3 Rounds (rotating each minute): - Wallballs (20/14) - SDHP (75/55) - Box Jumps (20/14) - Push Press (75/55) - Calorie Row (1) Minute rest between rounds CLASS TIMES: 8:30am, 9:30am, 10:30am 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
- Muscle Ups - Deadlifts (250/175) - GHD Sit Ups *Don't forget: BRING A FRIEND DAY is tomorrow, June 24, during all class times! Bring someone and let them experience CFWV!* OPTION 1
1 x 1 x 1 x 1 x 1 Power Snatch, OHS, OHS Then, 3 Rounds for Time: - 200m Run - 10 Snatches (155/105) - 10 OHS (155/105) - 15 T2B OPTION 2 - 400m Run - 15 Snatches (115/75) - 30 T2B - 15 OHS (115/75) - 30 Weighted Sit Ups (35/25) - 15 Thrusters (115/75) - 30 Air Squats - 400m Run - 30 Air Squats - 15 Thrusters - 30 Weighted Sit Ups - 15 OHS - 30 T2B - 15 Snatches - 400m Run |
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December 2019
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901 Brooks St.
Charleston, WV |
Telephone(304) 389-6250
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