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400m run, crossfit, deadlifts, hang power clean, push press, rounds, run, training, wod, workouts -

"Freeze"

4 Rounds

400m Run

12 Deadlifts into Hang Power Clean 115/75

*the bar movement is in succession, for instance 1 deadlift then from full extension from deadlift go into your hang power clean

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen

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200m run, assault bike, crossfit, push press, rounds, run, sandbag carry, training, wod, workouts -

"Stone Man"

4 Rounds

15 Calorie Bike

10 Push Presses 115/75

200m Sandbag Run 100/50 

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen

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400m run, air squats, amrap, crossfit, kettlebell, lunges, push-ups, rounds, run, toes to bar, training, wod, workouts -

WOD (Workout of the Day) 

Hero WOD

"Loredo"

6 Rounds For Time

24 Air Squats

24 Push-ups

24 Walking Lunges

400m Run 

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative

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air squats, burpees, crossfit, hero wod, push-ups, run, training, walking lunges, wod, workouts -

WOD (Workout of the Day) 

Hero WOD

"Bert"  

For Time

50 Burpees

400 meter Run

100 Push-Ups

400 meter Run

150 Walking Lunges

400 meter Run

200 Air Squats

400 meter Run

150 Walking Lunges

400 meter Run

100 Push-Ups

400 meter Run

50 Burpees

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative

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400m Run, amrap, crossfit, rope climbs, run, Squat snatch, wod, workouts -

WOD (Workout of the Day) 

"Hot Sauce"  

15 Minute AMRAP

400m Run

3 Rope Climbs

7 Squat Snatches 75/55

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic, Phosphagen

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