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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-7.10.17

July 9, 2017

STRENGTH 

 

Front Squat

5x10 @50%

20 air squats between sets

 

METCON

 

3 ROUNDS

20 T2B

10 Clean n Jerks #155/95

20 Box Jump Overs

 

Rest 5

 

3 ROUNDS

10 OHS #95/55-65

50 Double Unders /80 Sinlges

 

 

Core:

2 sets

40 abmat sit ups/ ghd sit ups

40 supermans

 

 

Competitors 

Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3) 

 

Snatch Pull
(100%/3)4
 

 

 

 

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