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WOD 12.7.18 (MGW)

PRO/ROOKIES: 5 Rounds for time 400 m Run, 12/10 Chest to Bar Pull Ups/Pull Ups, 16 Goblet Lunges RX 24 kg

MASTER CLASS: 5 Rounds for time 200 m Run, 8 Chest to Bar Pull Ups, 4 Bar Muscle Up, 20 m Farmer Loaded Lunges, 35 DU.

HEAVY DAY

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions



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