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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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crossfit, rounds, snatch, squat snatch, training, wod, workouts -

WOD (Workout of the Day) 

"Rubberband"  

5 Rounds

15 Burpees

7 Squat Snatches 115/75

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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amrap, crossfit, deadlifts, snatch, squat snatch, squats, wallballs, wod -

WOD (Workout of the Day)

WOD "Lift Off"

7 Minute AMRAP

7 Squat Snatches 135/95

7 Deadlifts 135/95

7 Wallballs 20/14

Incorporated Energy Systems in WOD:  Phosphagen

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