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ΚΑΛΟ ΜΗΝΑ! WOD 1.10.18 (MGW)

PRO/ROOKIES: 8 min EMOM 1st 20 Farmer Loaded Lunges (10R/10L) RX 24 kg each hand, 2nd 10/7 Strict Hand Stand Push Ups. 2 min REST. 10 min EMOM 1st 35 DU/ 50 SU, 2nd 15 KB Swing RX 24 kg.

HEAVY DAY

4 Super Set 8 Dead Lift + 8 Bench Press
3 Super Set 15 Banded Hips thrusters + 15 Dips loaded if possible
3 Super Set 16 Back step Lunges with plate shoulder press + 15 Push Ups Loaded if possible
3 Super Set 12 KB Swing + 8 Strict Toes to Bar



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