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carve engine, crossfit, functional fitness, muscle-ups, row -

WOD (Workout of the Day) 

"Sparky"

4 Rounds

500m Row

10 Ring Muscle-Ups

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic

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bar over burpees, burpees, crossfit, deadlifts, kettlebell swings, rounds, row -

WOD (Workout of the Day) 

"Case of the Monday's"

5 Rounds

500m Row

9 Deadlifts 185/135

12 Bar over Burpees

15 Kettlebell Swings 53/35

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

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assault bike, crossfit, pistols, pull-ups, Row, toes to bar, training, wod, workouts -

WOD (Workout of the Day) 

"Migraine"

Row 1000M

6 Pistols on the minute

Rest 4 Minutes

Bike 75 Calories

3 Pull-Ups, 3 Toes to Bar on the minute

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic

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amrap, burpees, calorie row, clean and jerk, crossfit, Row, training, wod, workouts -

WOD (Workout of the Day) 

"Belly Flop"

AMRAP 15

7 Clean and Jerks 135/105

14 Burpees

21 Calorie Row

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic, Oxidative

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assault bike, crossfit, Row, toes to bar, training, wod, workouts -

WOD (Workout of the Day) 

"Rush Hour"  

Assault Bike Tabata 20:10 x 8 Rounds

Rest 2 Minutes

Toes to Bar Tabata 20:10 x 8 Rounds

Rest 2 Minutes

Row Tabata 20:10 x 8 Rounds 

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic

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