19 Hagerty Blvd. Unit 7
West Chester, PA
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Day

January 3, 2019

1.4.19

Olympic: Every 30sec for 7min: 3 Squat Cleans Auxiliary: 1min…45sec….30sec Hold of: Top of Ring dip From pull up bar HS against wall Deadlift Hold…315/225 Wall Sit With Plate…45/25 Metcon: Explode WOD
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1.4.19 FRIDAY “HEMOGLOBIN HEMORAGE”

Strength: 10…8…6…4 of: Shoulder Press (80% of 1RM) Weighted Chin Ups Metcon: 27/40m…21/30m…15/20m…9/10m Chest to Bar Pull Ups OH Walking Lunge…45/25 For Time (12min Time Cap) *10m is from the ski ergs to the rig
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