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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-12.20.17

December 20, 2017

STRENGTH 

 

Deadlifts 

50%×15
65%×10
75%×5 (2)
85%×3 (2)

90%x1

 

Single Leg Romanian Deadlifts 

4x10 each leg with KB

 

METCON 

 

On the 8th day of Christmas Firefit gave to me....Kettlebell Swings

 

8 min AMRAP 

4 Ground to Overhead #95/65

3 OHS

2 Burpees Over Bar 

1 Legless Rope Climb/ 2 Rope Ups

 

Rest 4 min

 

8 min AMRAP 

5 Strict Pull Ups 

6 T2B/K2E

7 Push Ups or handstand push 

8 KBS #70/45

 

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