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crossfit, crossfit wod, deadlifts, DT, hang power cleans, hero wod, push jerks -

WOD (Workout of the Day) 

Hero WOD

"DT"

5 Rounds for Time

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

Incorporated Energy Systems in WOD:  Phosphagen

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box jumps, carve engine, clean and jerks, crossfit, functional fitness, wod -

WOD (Workout of the Day) 

"Clouds"

7 Rounds

12 Clean and Jerks 75/45

15 Box Jumps 24/20

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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box jumps, carve engine, crossfit, crossfit wod, functional fitness, hang squat cleans, toes to bar -

WOD (Workout of the Day) 

"Slinky"

5 Rounds

9 Hang Squat Cleans 115/75

12 Box Jumps

15 Toes to Bar

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic, 

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burpee box jump overs, carve engine, crossfit, crossfit wod, hang power snatch, snatches, wallballs, wod -

WOD (Workout of the Day) 

"Frogman"

21-15-9

Burpee Box Jump Overs 24/20

Wallballs 20/14

Hang Power Snatch 75/55 

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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carve engine, crossfit, elizabeth, fran, power cleans, pull-ups, ring dips, thrusters -

WOD (Workout of the Day) 

"Fran"

21-15-9

Thrusters 95/65

Pull-Ups

Rest 5 Minutes

"Elizabeth"

21-15-9

Power Clean 135/95

Ring Dips

Score is time for each workout, do not include the 5 minutes of rest

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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