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WOD (Workout of the Day) 

"Johnson"  - Hero WOD for Presidents Day

20 Minute AMRAP

9 Deadlifts 245/165

8 Muscle Ups

9 Squat Cleans 155/105

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic 

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WOD "Whippin'"

12 Min AMRAP

30 Double Unders

7 Power Snatches 115/85

4 Bar Muscle Ups

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

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amrap, bar muscle ups, crossfit, muscle ups, Row, training, wod, workouts -

WOD (Workout of the Day)

"Over the Top"

7 Minute AMRAP 

250 Meter Row

4 Bar Muscle-ups

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic

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