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WOD 7.12.17 (MGW)

PRO/ROOKIES: FRAN 21-15-9 Thrusters RX 42 kg, Pull Ups (9 min Cap) 3 min strict rest then 21 Burpees 200 m Run, 15 Burpees, 200 m Run, 9 Burpees, 200 m Run

MASTER Heavy Fran 21-15-9 Thrusters 50 kg, Strict Pull Ups Cash out 400 m Run, 30 Jump Over the Bar Burpees

HEAVY DAY:

A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches



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