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amrap, box jumps, crossfit, deadlifts, dork, hero wod, hero wod dork, push-ups, wod -

WOD (Workout of the Day) 

Hero WOD

"Dork"

6 Rounds

60 Double Unders

30 Kettlebell Swings

15 Burpees

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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amrap, box jumps, crossfit, deadlifts, hero wod, push-ups, training, wod, workouts -

WOD (Workout of the Day) 

Hero WOD

"McGhee"

AMRAP 30

5 Deadlifts 275/185

13 Push-Ups

9 Box Jumps 24/20

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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400m run, box jumps, crossfit, front rack reverse kettlebell lunge, lunge, pull-ups, reverse lunge, rounds, run, sit-ups, training, wod, workouts -

WOD (Workout of the Day) 

"Gym Class"

5 Rounds

20 Sit ups

20 Box Jumps 20/14

20 Pull-Ups

20 Front Rack Reverse KB Lunges

400m Run

*20lb Vest 

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen, Oxidative

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amrap, box jumps, crossfit, kettlebell, push presses, training, wod, workouts -

WOD (Workout of the Day) 

Hero WOD

"Jack"

AMRAP 20

10 Push Presses (115/85 lb)

10 Kettlebell Swings (1.5/1 pood)

10 Box Jumps (24/20 in)

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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box jumps, chest to bar, crossfit, deadlifts, ground to overhead, push-ups, rounds, training, wod, workouts -

WOD (Workout of the Day) 

"Root Down"

7 Rounds

15 Chest to Bar

12 Box Jumps 30/24

9 Deadlifts 205/165

12 Push-Ups

15 KB Ground to Overhead 53/35

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative, Phosphagen

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