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WODs

Wednesday, December 17, 2014

By December 16, 2014One Comment

Main – CrossFit

Snatch (1×3 @ 70% 1×2@ 80% 1×1 @ 85% 1×1@ 90% 1×1 @ 95%)

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP
15 Wall Ball 20/14
12 Box Jumps 24/20
9 C2B Pull Ups

Jerrod Ruhl

Author Jerrod Ruhl

More posts by Jerrod Ruhl

Join the discussion One Comment

  • Nicole says:

    Hello PFCF!! Im in the AIr Force and moving to the spingrs in may. Found your sight because I was looking for a gym with open gym hours that fit with my schedule. I’ve been doing the outlaw programming since June and am looking for a coach I can work with in the evenings during the week. I have been really wanting a coach to help me train competitively, not for just everyday fitness. Do you guys offer one on ones for extended periods of time?

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