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crossfit, front squat, hammer, hero wod, hero wod hammer, jerk, power clean, pull-ups, rounds -

WOD (Workout of the Day) 

Hero WOD


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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crossfit, front squats, hang power clean, power clean, rounds, squats, toes to bar, wod, workouts -

WOD (Workout of the Day) 

"Toes to the Nose"

3 Rounds

21 Toes to Bar

15 Hang Power Cleans 115 Men/ 85 Women

9 Front Squats 115 Men/ 85 Women

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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amrap, assault bike, front squat, power clean, power clean complex, pull-ups -

WOD (Workout of the Day) 


15 Minute AMRAP

20 Front Squat BB Box Step-ups

10 Pull-ups (kipping)

15 Cal Assault Bike

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic, Oxidative

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