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Saturday January 24

Kettlebells for the Kids AMRAP 15 14 Goblet Squats 14 Burpees 14 KB Swings All proceeds raised will be donated to the Penn State Dance Marathon.  Be sure to sign up online so that no one time slot is overwhelmed! http://bit.ly/1zyvXDs

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Friday November 14

General Warm Up Dynamic Warm Up Deadlift 4x2, last 2 sets at 80% Tabata, 8 rounds, 1 round is each of the 4 movements Burpees Squats Push Ups DL (95/65) Cash Out: GHD Sit Ups 3x15, Band Pull 3x10

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Monday June 16

General Warm Up Dynamic Warm Up Squat 4x5, last set at 80% EMOM 10 1 Clean 10 SDHP (24/16) Cash Out: Lunge 3x6, GHD Sit Ups 3x10

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