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WOD (Workout of the Day) 

Hero WOD

"The Seven"  

7 Rounds

7 Handstand Push-Ups

7 Thrusters (135/95 lb)

7 Knees-to-Elbows

7 Deadlifts (245/165 lb)

7 Burpees

7 Kettlebell Swings (2/1.5 pood)

7 Pull-Ups

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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