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Sunday April 26

The box will be closed until 4pm. Open Gym 4-6pm. Our end of the semester BBQ takes place tomorrow from 1-4pm at Spring Creek Park in Houserville, PA (just outside downtown!). If you can drive meet at the gym between 12:45-1:00pm to carpool over. We'll swing back for ...

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Wednesday April 15

General Warm Up Clean Progression Clean Every 90 sec for 12 min 1 Power Clean 1 Clean 1 Jerk 1,000m Row 40 KB Swings (24/16) 30 Lunges (75/45) 20 C2B 10 HSPU Cash Out: Good Mornings 3x5, Hollow Body Hold 3x30, Superman Hold 3x30

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Friday April 10

General Warm Up Dynamic Warm Up Deadlift 5x2, last 3 sets at 90% 3 RFT 200m/250m Row 10 Box Jumps (24/20) 5 BW DL Cash Out: Pull Ups 5x5, Band Pulls 3x10, GHD Sit Ups 3x15

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