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Badger, carve engine, crossfit, functional fitness, hero wod, hero wod badger, pull-ups, squat cleans -

WOD (Workout of the Day) 

Hero WOD

"Badger"

3 RFT

30 Squat Clean 95/65

30 Pull-Ups

Run 800m

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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box jumps, carve engine, crossfit, deadlift, double unders, functional fitness, hero wod, squat cleans -

WOD (Workout of the Day) 

Hero WOD

"Carse"

21-18-15-12-9-6-3

Squat Clean 95/65 

Double unders

Deadlift 185/125 

Box Jumps 24/20

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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400m run, amrap, crossfit, run, squat cleans, training, wod, workouts -

WOD (Workout of the Day) 

"Criss Cross"

5 - 4 Minute AMRAPS

400m Run

9 Squat Cleans 115/85

Rest remainder of time till next AMRAP

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen

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amrap, burpees, crossfit, double unders, squat cleans, training, wod, workouts -

WOD (Workout of the Day) 

"Recess" 

AMRAP 16

30 Double Unders

7 Squat Cleans 115/75

9 Bar over Burpees 

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen

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400m run, box jumps, burpees, chest to bar, crossfit, deadlifts, kettlebell swings, overhead squats, squat cleans, training, wod, workouts -

WOD (Workout of the Day) 

Hero WOD

"Lumberjack"

For Time

20 Deadlifts (275/185 lb)

400 meter Run

20 Kettlebell Swings (2/1.5 pood)

400 meter Run

20 Overhead Squats (115/75 lb)

400 meter Run

20 Burpees

400 meter Run

20 Chest-to-Bar Pull-Ups

400 meter Run

20 Box Jumps (24/20 in)

400 meter Run

20 Dumbbell Squat Cleans (45/35 lb)

400 meter Run

Incorporated Energy Systems in WOD:  Phosphagen, Oxidative, Glycolytic

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