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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-11.1.19

November 1, 2019

"Open 20.4"

RX
For Time, with a 20:00 Time Cap:
30 Box Jumps, 15 CJ (95/65)
30 Box Jumps, 15 CJ (135/85)
30 Box Jumps, 10 CJ (185/115)
30 Pistols, 10 CJ (225/145)
30 Pistols, 5 CJ (275/175)
30 Pistols, 5 CJ (315/205)

Females - 20" Box
Males - 24" Box 

 

SCALE

For time:
30 box jumps, 24 in.
15 clean and jerks, 65/35lb.
30 box jumps, 24 in.
15 clean and jerks, 95/55lb.
30 box jumps, 24 in.
10 clean and jerks, 115/75 lb.
30 medicine-ball step-ups, 20 lb.
10 clean and jerks, 135/95lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 155/115 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 185/135lb.

Time cap: 20 minutes  

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