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WOD 19.10.18 (MGW)

PRO/ROOKIES: Four 5 min rounds: 00:00 – 00:02 16 Renegade Rows RX 20 kg, 12/10 Ring Dips, 00:02 – 00:05 15/12 Toes to bar 200 m Run.

HEAVY DAY

4 Super Set 20 m Walking loaded Lunges + 8 Shoulder Press
3 Super Set 10 Lateral Lunges one arm kb rack loaded + 8 one arm bottoms up kb press
3 Super Set 8 Narrow grip bench press + 8 Barbell bicep curls
3 Super Set 15 Parallete shoot through + 15 med ball wall ball sit ups



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