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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-12.16.17

December 18, 2017

STRENGTH 

12 minutes to Establish a 3 rep max Overhead Squat

**focus on form! 


METCON 

On the 6th day of Christmas Firefit gave to me.... 🎁Squats🍑

You will see different variations of squats


40 Back Squats 95/65
30 Push Ups
20 T2B/K2E
10 Burpees
5 Rope Climbs
15 Ground to OH #95/65
5 Rope Climbs
10 Burpees
20 T2B/K2E
30 Push Ups
40 Back Squats  

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