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WOD 22.11.17 (MG)

PRO/ROOKIES: 20 min EMOM 1st 12/9 Burpee, 15/10 Ring Rows, 3rd 200 m RUN, 4th REST
HEAVY DAY:

A. Super set 4*5 Βαck squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Front loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (a teammate hold your feet)
C. Super set 3*12 Strict pull ups – 3*12 dumbbell sited tricep extensions
D. Three set 3*20 Russian twist – 3*20 Superman back extensions – 3*15 V ups



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