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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-12.22.17

December 22, 2017

STRENGTH 

 

Pendlay Row

4x10 

60% of Power Clean

 

**12 -15 Dips between sets

 

METCON 

 

On the 10th day of Christmas Firefit gave to me... Deadlifts !!

 

For Time

90 Air Squats

10 Deadlifts #185/125

80 Push Ups 

10 Deadlifts 

70 Wall Balls #20/14

10 Deadlifts 

60 Med Ball Sit Ups 

10 Deadlifts 

50 KB Swings #55/35

10 Deadlifts 

40 Pull Ups 

10 Deadlifts 

30 Burpees 

10 Deadlifts 

20 Ground to Overhead #135/75

10 Deadlifts 

10 Rope Climbs 

10 Deadlifts 

 

30 min time cap

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