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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-3.21.18

March 21, 2018

STRENGTH

Press Complex 

4 sets @65-75% of SP

2 Strict Press + 3 Push Press

Then Complete...

 

3 sets of

10-15 Barbell Curl to Press 

Bar only 

 

2 sets of 

10 DB Lateral Raises

10 DB Front Raises

10 Reverse Flies 

 

 

METCON 

Warrior Wednesday 

LOREDO 

 

6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run

25 min Time Cap

 

Rx use 45/25 plate for walking lunges  (overhead)

 

 

 

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