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TEAM WOD 19.6.18 (WM)

PRO/ROOKIES: Couples 20 min AMRAP 10 Dumbbell Thruster RX 20 kg each hand, 10 Renegade Rows (5L/5R), 200 m Run.

HEAVY DAY

A. Super set 4*6 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball or box)
C. Super set 3*8 Strict pull ups – 3*18 Narrow grip bench press
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



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