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WOD (Workout of the Day) 

Hero WOD

"Jack"  

20 Min AMRAP

10 Push Presses 115/85

10 Kettlebell Swings 53/35

10 Box Jumps 24/20

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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bell hero wod, crossfit, deadlift, front squat, hero wod, pull-ups, training, wod, workouts -

WOD (Workout of the Day) 

"Bell"  Hero WOD

3 Rounds for Time

21 Deadlifts 185/135

15 Pull-ups

9 Front Squats 185/135

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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