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WOD (Workout of the Day) 

"Herby"

AMRAP 5

5 Ring Muscle-Ups

12 KB Overhead Lunge 53/35

Rest 3 Minutes

AMRAP 11

2 Rope Climbs

400m Run

*20lb. Weight Vest 

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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WOD (Workout of the Day) 

"Little Caesar"  

5 Rounds for Time

Buy-In:  15 Calorie Bike

15 Kettlebell Swings 53/35

7 Muscle-Ups

15 Front Rack single Kettlebell Lunges 53/35

Buy Out: 15 Calorie Bike 

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic 

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crossfit, for time, front squats, muscle ups, overhead squat, overhead squats, ring muscle-ups, squats, training, wod -

WOD (Workout of the Day) 

"30 Muscle-ups"  

For Time

30 Ring Muscle-ups

Incorporated Energy Systems in WOD:  Glycolytic

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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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amrap, bar muscle ups, crossfit, muscle ups, Row, training, wod, workouts -

WOD (Workout of the Day)

"Over the Top"

7 Minute AMRAP 

250 Meter Row

4 Bar Muscle-ups

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic

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