Endurance & Strength, Today at WildFire CrossFit

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Today we are working on both Endurance and Strength, 

During the Endurance, the goal is to stay consistent, and even get faster over the course of the 4 rounds. 

The WOD is a strength-based workout, with a little Endurance kick at the end. The point is to go heavy due to a relatively small amount of reps. 

Have fun with this one. These are great workouts to really push yourself and go hard. Workouts like these can really have a dramatic impact on your fitness. 

Thursday, January 25th 2018

Warm Up: Jump Rope

2 rounds of
10 Deep lunges

10 Calf raises with arm circles

10 Down Dog/up dog

Double Under practice

Barbell Warm Up:

5 dead lifts

5 high pulls

5 cleans

5 front squats

5 presses

5 push presses

5 push jerks



4x 250 row

4x 200 run



5 rounds for time of:

5 Deadlifts, 185/115 lbs

3 Hang Power Cleans, 185/115 lbs

2 Push Jerks, 185/115 lbs

50 Double Unders

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