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WOD 23.4.19 (MW)

PRO/ROOKIES: 3 Rounds of: 2 min AMRAP 15 dumbbell Shoulder to OH RX 20 kg each hand, Max Cal Assault Bike, 2 min REST, 2 min AMRAP 40 m Sled Push RX 100/70 kg, 2 min REST.

HEAVY DAY:
Α. 4*8 Back Squat
B. 4*10 Goblet Lateral Lunges (10L+10R)
C. 4 Super Set 8 Bench Press, 16 Gorilla Alternating Row KB.
D. 3 Super Set 8 Pull Ups Loaded if possible, 8 Side Shoulder Raises
E. 3 Super Set 30 sec Side Plank adductor (each side), 20 GHD Sit Ups

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