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assault bike, crossfit, deadlift, push press, tabata, training, wod, workouts -

WOD (Workout of the Day) 

"'Tour de Suck"  

For Total Calories

Rounds of 20:10 Assault Bike Tabata

20 Deadlifts 225/175

8 Rounds of 10:20 Assault Bike Tabata

20 Push Press 155/95

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen

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crossfit, hang power clean, ring muscle-ups, tabata, thrusters, toes to bar, training, wod -

WOD (Workout of the Day) 

"Speed Ball"  

Tabata:  8 Rounds :20/:10

Ring Muscle Ups

Hang Power Clean 95/65

Toes to Bar

Thrusters 95/65

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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