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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-9.6.17

September 6, 2017

Strength:

Squat Clean

4x4 @80%

 

10 air squats between sets 2,4

 

Metcon:

 

Min 0-7

4 rounds:

7 Thrusters # 115/95

40 double unders 

 

Min 7-14

4 rounds: 

7 clean and jerks #115/95

40 squat jumps

 

Rest 3 minutes:

 

2 rounds FT

10 Heavy med ball overs 

10 burpees 

 

 

This wod is dedicated to our first responders assisting with Hurricane Harvey. Thank you for all you do! 

 

 

Even though I walk through the darkest valley, I will fear no evil for you are with me. Psalm 23:4

 

 

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