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12 Minute AMRAP:
- 3 Thrusters (95/65) - 3 C2B Pull Ups - 6 Thrusters - 6 C2B Pull Ups - 9 Thrusters - 9 C2B Pull Ups Etc...
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31 Reps of each:
H = Hang Snatch (75/55) A = Always love a 400m Run L = Lunges w/ bar L = Lateral OTB Burpees O = OHS (75/55) W = Wipers (each side) E = Everyone run 400m E = Enjoy KB Swings (53/35) N = Not done yet, Wallballs! (20/14) ***NO 5:30pm or 6:30pm CLASSES!!*** "ELIZABETH"
21 - 15 - 9 - Cleans (135/95) - Ring Dips CLASS TIMES
8:30am and 9:30am we are going to start decorating for the HALLOWEEN PARTY after the 9:30 class, so anyone is welcome to come help! 3 x 3 x 3 = Deadlifts
Then, 4 Rounds for Time: - 30 Deadlifts (135/95) (95/65) - 20 Box Hop Overs (24/20) - 10 Push Jerks (135/95) (95/65) "KELEN, HELLY"
- 1 Round of Kelly - 2 Rounds of Helen - 1 Round of Kelly "Kelly" = 400m Run, 30 Box Jumps (24/20), 30 Wallballs (20/14) "Helen" = 400m Run, 21 KB Swings (53/35), 12 Pull Ups 100 Air Squats
80 Sit Ups 60 Hang Cleans (75/55) 40 Burpees 20 HSPUs 10 Pistols (each leg) 800m Buy in
21 - 18 - 15 - 12 - 9 - 6 - 3 - OHS (95/65) - Pull Ups 800m Buy Out 1,000m Row for Time
Then, 10 Minute AMRAP: - 15 Snatches (75/55) - 30 Double Unders |
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December 2019
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901 Brooks St.
Charleston, WV |
Telephone(304) 389-6250
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