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Part I Front Squat Part II Run DB Snatch DB Squat

“Team 13” HERO WOD Bike Erg Wall Ball Burpee Box Get Over GHD Sit Up Rope Climb Tire Flip Sand Bag Lunge KB Swing Row Hand Stand Push Up D-Ball OTS Front Squat 1RM Squat Clean

Part I Snatch Complex Part II Run Toes To Bar

Part I Run Toes to Bar Part II Bench Press HSPU / Skill Work

Part I Squat Clean Part II Row/Bike/Ski Deadlift Hang Power Clean Double Under

Part I Strict Press Banded Pull Down / Curls Part II Push Press Bar Facing Burpee It’s a short WOD we promise..

“13” Hero WOD Front Squat Double Under KB Swing *USA

Part I Hang Squat Clean Part II Wall Ball Power Clean Power Snatch High Fives from Coach Pep

Part I Push Press Part II Calories Double Under

Part I Deadlift Curl + Press Part II Run DB Snatch Burpee