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amrap, body weight conditioning, crossfit, wallballs, wod -

WOD (Workout of the Day) 

"Death by Wallballs"

20/14 Weight

Perform 1 wall ball on minute 1 and increase reps each minute by one till all the reps cannot be completed in the minute

Incorporated Energy Systems in WOD:  Phosphagen

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amrap, burpee pull-ups, burpees, crossfit, snatches, training, wallballs, wod, workouts -

WOD (Workout of the Day) 

"Delta Force"

12 Min AMRAP

9 Burpee Pull-Ups

12 DB or KB Snatches 50/35

15 Wallballs

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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crossfit, power snatches, rounds, Row, snatches, training, wallballs, wod, workouts -

WOD (Workout of the Day) 

"Lawnmower"  

4 Rounds for Time

21 Wallballs 20/14

15 Power Snatches 75/45

500m Row

Incorporated Energy Systems in WOD:  Phosphagen, Oxidative

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21-15-9, clean and jerk, crossfit, kettlebell swings, rounds, training, wallballs, workouts -

WOD (Workout of the Day) 

"The Jeffersons"  

21-15-9

Wallballs 20/14

Clean and Jerk 115/85

Kettlebell Swings 53/35 (Russian)

Incorporated Energy Systems in WOD:  Phosphagen

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amrap, assault bike, crossfit, training, wallballs, wod, workouts -

WOD (Workout of the Day) 

"Feed the Machine"  

12 Minute AMRAP

30 Calorie Assault Bike

15 Wallballs 20/14

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen

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