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assault bike, burpees, crossfit, for time, ground to overhead, pull-ups, training, wod, workouts -

WOD (Workout of the Day) 

"Space Mountain"  

For Time

50 Pull-Ups

45 Calorie Bike

50 KB/DB Ground to Overhead 53/35

On the Minute: 5 Burpees

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative, Phosphagen

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amrap, assault bike, crossfit, ground to overhead, knees to elbows, sand bag, training, wod, workouts -

WOD (Workout of the Day) 

"Flying Monkey"  

3 x 5 Min. AMRAP

15 Cal Bike

7 Sandbag Ground to Over Shoulder Drops 100/50

9 Knees to Elbows

Rest 3 Minutes

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

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burpees, crossfit, deadlifts, ground to overhead, hero wod, hero wod 343, power cleans, training, wod, workouts -

WOD (Workout of the Day) 

Hero WOD

"343"  

For Time

100 Deadlifts 135/95

100 Power Cleans 95/65

100 Ground to Overhead 65/45

43 Burpees

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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amrap, assault bike, crossfit, double unders, front squats, ground to overhead, kettlebell, pistols, training, wod, workouts -

WOD (Workout of the Day) 

"Soft Kill"  

AMRAP 5

15 Cal Bike

15 Front Squats 95/65

Rest 3 Minutes

AMRAP 7

50 Double Under's

10 Kettlebell Ground to Overhead 53/35

16 Pistols

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen, Oxidative

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