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Recent Posts

STRENGTH 

5 Rounds:
1 Push Press
2 Push Jerk
3 Split Jerk
Build to Heavy AF
Rest as needed 

METCON  

AMRAP 25:
20/15 Calorie Row
7 Box Jumps (24/20)
7 Chest to B...

WOD-3.3.18is

March 3, 2018

1/3
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Featured Posts

WOD-6.15.17

June 15, 2017

STRENGTH

 

1 REP MAX ON THE FOLLOWING:

***choose one (20 minutes to complete)

Bench Press

Back Squat

Front Squat

Deadlifts

Strict Press

Clean n Jerk

Snatch

***whatever you are missing 

 

METCON

 

100 Burpees for time

Rest 5 minutes

Then....

100 Abmat Sit Ups Rx w MedBall

80 Lunges w Plate 

50 Handstand PushUps (scale as needed)

80 KB Swings #55/30

100 Double Unders

 

 

Competitors

Snatch
60%/1
70%/1
75%/1
80%/1
85%/1

Snatch Pull
(105%/3)4 

 

 

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