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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-12.23.19

December 23, 2019

WARM UP

 

Barbell Complex x 2-3 sets:
Romanian Deadlifts x 3
Bent-Over Row x 3
Muscle Cleans x 3
Thrusters x 3
Back Rack Alternating Reverse Lunges x 6
Rest as needed. 

Then....

 

FIREFIT 12 DAYS OF CHRISTMAS WOD

 

1 BEAR Complex #95/65

2 Rope Climbs

3 Burpees Over the Bar

4 T2B / K2E 

50ft Sled Push

6 Push Ups or HSPU

7 Pull Ups 

8 Goblet Squats

9 KB Swings

10 Deadlifts #175/115

11 Wall Balls #20/14

12 BEAR Crawls*

* 50ft = 1 Bear Crawl 

 

EX:

1 Bear Complex

2 Rope Climbs + 1 Bear Complex

3 Burpees + 2 Rope Climbs + 1 Bear Complex

4 T2B.......

 

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