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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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back squat, bar muscle ups, crossfit, deadlift, muscle up, muscle ups, squat clean, wod -

WOD (Workout of the Day) 

"Johnson"  - Hero WOD for Presidents Day

20 Minute AMRAP

9 Deadlifts 245/165

8 Muscle Ups

9 Squat Cleans 155/105

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic 

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