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WOD 11.8.18 (MGW) ΚΑΛΕΣ ΔΙΑΚΟΠΕΣ – ΡΑΝΤΕΥΟΥ 27/8

PRO/ROOKIES: For time 500 m Run, 50/30 Hang Power Clean RX 50 kg, 50/30 Front Squats, 50/30 Ring Rows, 50/30 Wall Ball Shots, 50 DU/100 SU, 5/3 Rope Climb, 50/30 Sit Ups, 500 m RUN.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



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