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WOD 14.12.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12/9 box Jump, 2nd 12 Toes to Bar/Knees to Chest, 3rd 20/15 Push Ups, 4th 200/150 m ROW.

HEAVY DAY

A. 4*8 Bench Press
B. 4*8 Back Squat
C. 3 Super set 10 Single arm dumbbell bench press elbows close to the body 20 back lunges single arm farmer loaded
D. 3 Super set 15 Slam Ball, 10 step side to side push up.



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