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WOD (Workout of the Day) 

Hero WOD

"Omar"

 For Time

  • 10 Thrusters (95/65 lb)
  • 15 Bar-Facing Burpees
  • 20 Thrusters (95/65 lb)
  • 25 Bar-Facing Burpees
  • 30 Thrusters (95/65 lb)
  • 35 Bar-Facing Burpees

Incorporated Energy Systems in WOD:   Phosphagen, Oxidative

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amrap, bar facing burpees, burpees, crossfit, double unders, power snatches, wod, workouts -

WOD (Workout of the Day) 

"Lift Off"  

13 Minute AMRAP

9 Burpees

30 Double Unders

12 Power Snatches 75/45

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative, Phosphagen

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bar facing burpees, burpees, crossfit, dumbell snatches, push press, snatches, training, wod, workouts -

WOD (Workout of the Day)

"Wing Sling"

5 Rounds

8 Dumbell Snatches 50/35

4 Push Press 135/95

8 Bar Facing Burpees 

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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