1-30-17 & 2-1-13

RON DEMAAGD PROGRAM

1-30-17

26 MINUTE AMRAP
4 MINUTES CARDIO
5 DEADLIFT
5 CLEANS
5 FRONT SQUATS
5 OH PRESS



2-1-17

MFA PAST REVISIT (3-30-16, 11-15-13)

50 DOUBLE UNDERS
50 WALKING LUNGES

TRIBUTES

40 DOUBLE UNDERS
40 BODY SQUATS

TRIBUTES

30 DOUBLE UNDERS
30 HR PUSH UPS

TRIBUTES

20 DOUBLE UNDERS
20 PULL UPS

TRIBUTES

10 DOUBLE UNDERS
10 GROUND TO OVERHEAD

TRIBUTES


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