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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-9.11.19

September 11, 2019

 

METCON 

 

9/11  WOD
"Always Remembered"


*Buy-In: 110 Box Step Ups  (55/55)


4 Rounds:
9 Power Cleans #135/95  Rx155/105
11 Pull Ups 


**Cash-Out: 343 Air Squats 

*110 Floors Climbed by FDNY Firefighters 

** 343 FDNY Firefighters that lost their lives

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