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Team WOD 21.11.18 (MG)

PRO/ROOKIES: 4 Team mates 25 min AMRAP 200 m Run, 15/12 Burpees, 200 m ROW, 12/10 Box Jumps

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 side shoulder raises



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