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Partner WOD 16.11.17 (MGW)

PRO/ROOKIES: You Go I Go for 15 min AMRAP 21/15 DU, 15/12 Wall Ball Shots, 9/7 Toes to Bar

MASTER CLASS

FRAN 21-15-9 Thruster Pull Ups time cap 7 min 3 min REST then For time 9 Burpees, 50 DU, 15 Burpees, 35 DU, 21 Burpees 20 DU.

HEAVY DAY

A. Super set 4*8 Dead lift – 4*8 Bench Press
B. Super set 3*16 Farmer Alternate Box Step Up – 3*8 Shoulder Press
C. Three Set 3*8 dumbbell front raises – 3*12 Ring push ups – 3*10 Barbell Curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο)



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