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A)Back squats 10-10-10

B) 2 sets:

1 min ME power cleans 115/75

1 min ME row for cals

1 min sit-ups

1 min burpees

Rest 3 mins

C) 6 min emom

1)45 sec plank

2)15...

Tuesday Jan 17 2017

January 17, 2017

Wednesday March 4th, 2014

WOD

Strength:

Squat cleans 3-3-3-3-3-3

metcon:

10 min amrap

30 DUs

15 snatch 75/55

Wednesday march 4th, 2014

March 4, 2015

A) back squats 5-4-3
-all tough sets

B) 3 sets:
10 DB Bulgarian Split Squats rest 60s b/w sets

C) 10 Rounds for time:
100ft KB Farmer Carry 70/55
5 Box j...

Tuesday April 4th 2017

April 4, 2017

1/10

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Featured Posts

Friday February 10 2017

February 10, 2017

Wod

A) 15 mins to work to a max set:

1 push press + 2 push jerks + 3 split jerks

B) in teams of 2, with 1 partner working and 1 resting, complete the following:

3 rounds:

50 cal row

40 hang power snatch 75/55

30 HSPU

20 C2B pull-ups

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