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WOD (Workout of the Day) 

Hero WOD

"Hammer"

5 Rounds For Time

5 Power Cleans (135/95 lb)

10 Front Squats (135/95 lb)

5 Jerks (135/95 lb)

20 Pull-Ups

90 seconds Rest

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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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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WOD (Workout of the Day) 

Hero WOD

"Nate"

AMRAP 20

2 Muscle Ups

4 Handstand Push-Ups

8 Kettlebell Swings 53/35

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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

WOD (Workout of the Day) 

Hero WOD

"343"

For Time

100 Deadlifts (135/95 lb)

100 Power Cleans (95/65)

100 Ground-to-Overheads (65/45lb)

43 Burpees

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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