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Week 22 of Training

Week 22 of Training: Super Set Week Day 1: 5 Sets of the following: 12-15 reps of DB Bench Press rest 60 seconds 8-10 reps of DB Bent Over Row rest 60 seconds 30-60 seconds Dead Hang Pull Ups rest 60 seconds   Day…

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"Vagabond + Flynn's Farm Benefit Workout for Children's Hospital"(12.21.2013)

Schedule for Weekend Classes/Speciality Classes 1. Saturday, December 21st: 9 am Children’s Benefit Workout 2. Saturday, December 21st: 10 am Competition Phase Class 3. Sunday, December 22nd: 9 am Gymnastics Class 4. Sunday, December 22nd: 10 am Powerlifting Class *Vagabond CrossFit and Flynn’s Farm Team Up for Donation…

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Week 21 of Training

Week 21 of Training: Day 1: A. Negative Pull Ups Cluster @ 31×1, 1.1.1.1 x 4 sets, rest as needed B1. DB Powell Raises @ 30×1, 8-10/each arm x 3 sets, rest 1 minute. B2. DB Zotman Curls @ 30×1, 8-10 reps x 3…

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