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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-8.21.17

August 21, 2017

STRENGTH

 

Front Squat 

4x15@60%

10 cal assault sprints between sets

***remember it's a sprint!

 

METCON 

 

5 rounds 

10 Strict Pull Ups 

20 Hand Release PushUps 

30 Kettlebell Swings #45/30

40 Jumping Lunges

** if unable to do STRICT, use bands for assistance or do inverted rows

 

CORE 

2 sets

50 Abmat Sit Ups 

1 min sec side plank L

1 min sec side plank R

 

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