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400m run, carve engine, crossfit, dips, functional fitness, knees to elbows, rounds, thrusters -

WOD (Workout of the Day) 

"Heave Ho"

5 Rounds

400m Run

9 Knees to Elbows

15 Thrusters 75/45

9 Matador Dips

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic, Phosphagen

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