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air squats, am rap 20, artie, carve engine, crossfit, hero wod, pull-ups, push-ups, thrusters -

WOD (Workout of the Day) 

Hero WOD

"Artie"

AMRAP 20

5 Pull-ups

10 Push-Ups

15 Air Squats

5 Pull-Ups

10 Thrusters 95/65

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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amrap, box jumps, crossfit, deadlifts, dork, hero wod, hero wod dork, push-ups, wod -

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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400m run, crossfit, deadlifts, push-ups, rounds, thrusters, training, wod, workouts -

WOD (Workout of the Day) 

"Fight Night"

4 Rounds

400m Run

9 Thrusters 95/65

15 Push-Ups

9 Deadlifts 95/65

*with a 20lb Vest

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

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amrap, box jumps, crossfit, deadlifts, hero wod, push-ups, training, wod, workouts -

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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box jumps, chest to bar, crossfit, deadlifts, ground to overhead, push-ups, rounds, training, wod, workouts -

WOD (Workout of the Day) 

"Root Down"

7 Rounds

15 Chest to Bar

12 Box Jumps 30/24

9 Deadlifts 205/165

12 Push-Ups

15 KB Ground to Overhead 53/35

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative, Phosphagen

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