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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-12.6.18

December 6, 2018

STRENGTH 

 

Bench Press

6x4 @75%

 

50 ft Heavy Farmers Carry between sets

 

3 sets

10 Slow Tempo Push Ups 

20 DB Overhead Tricep Extension 

:30 sec Banded Tricep Extension

 

Every 2 min x 4 Sets

50 ft KB front Rack Lunges 

 

METCON 

 

For time

30/20 Cal Bike or 35/25 cal Row

20 Box Jump Overs 

10 Burpees

20 Box Jump Overs 

30/20 cal Bike...

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