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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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bear complex, burpees, crossfit, hero wod, pull-ups, rounds, the ish, training, walking lunges, wod, workouts -

WOD (Workout of the Day) 

Hero WOD

"The Ish"  

6 Rounds for Time

1 Bear Complex 115/75

6 Pull-Ups

8 OH Walking Lunges 45/25

9 Burpees

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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