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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-12.19.17

December 19, 2017

STRENGTH

 

7 min EMOM

 

1 Power Clean + 2 Strict Press + 2 Push Press + 1 Power/Split Jerk @ 70-80% of Strict Press 

 

METCON 

 

On The 7th day of Christmas Firefit gave to me....Pull Ups!!! 

 

21-15-9

Pull Ups

Push Ups 

 

Rest 2 minutes

 

15-12-9

T2B

Burpees

Front Squats#155/105

 

Rest 2 minutes

 

9-6-3

Ground to Overhead #155/105

Rope Climbs

 

Scale

115/85

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