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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-11.25.19

November 25, 2019

STRENGTH 


3 Sets:
6 Single Kettlebell Lateral Box Step-ups (Each Side)
:20 Second Hollow Hold
200' Single Kettlebell Farmers Carry (change at 100')

 

Then...

 

11 min to...
Build to Heavy Set of 5 Back Squats


METCON 


AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (55/35)


EXTRA CREDIT

Body Armor
3 Giant Sets:
14 Front Rack Step Back Lunges
21 Glute Bridges
Rest 3 Minutes Between Sets. 

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