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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-10.23.17

October 23, 2017

STRENGTH 

 

Front Squat 

5x10@50%

 

Pause Front Squat

3x3 @50% (3sec pause)

 

METCON 

 

AMRAP 12

3 Wall Balls #20/14
3 Kettlebell Swings #55/35
3 Burpees

Next round is 6’s, then 9’s, etc… 

 

Rest 3 min

 

3 rounds of

 

90 ft Front Rack DB Walking Lunges

400m run 

 

**choose weight on DB

 

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