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Badger, carve engine, crossfit, functional fitness, hero wod, hero wod badger, pull-ups, squat cleans -

WOD (Workout of the Day) 

Hero WOD

"Badger"

3 RFT

30 Squat Clean 95/65

30 Pull-Ups

Run 800m

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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alexander, back squats, carve engine, crossfit, hero wod, power cleans -

WOD (Workout of the Day) 

Hero WOD

"Alexander"

5 Rounds for Time

31 Back Squats 135/95

12 Power Cleans 185/125

Incorporated Energy Systems in WOD:  Phosphagen

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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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carve engine, crossfit, hero wod -

WOD (Workout of the Day) 

Hero WOD

"Hateful Eight"

8 Rounds for Time
8 Push-Ups
8 GHD Sit-Ups
8 Air Squats
8 Pull-Ups
8 Deadlifts (95/65 lb)
8 Hang Power Cleans (95/65 lb)
8 Shoulder-to-Overheads (95/65 lb)
8 calorie Row

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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box jumps, carve engine, crossfit, deadlift, double unders, functional fitness, hero wod, squat cleans -

WOD (Workout of the Day) 

Hero WOD

"Carse"

21-18-15-12-9-6-3

Squat Clean 95/65 

Double unders

Deadlift 185/125 

Box Jumps 24/20

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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