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HERO WOD BULGER 23.9.17 (MGW)

PRO/ROOKIES: Ten rounds of:
150 m Run,
7 Chest to bar pull-ups,
7 Front squat RX 60 kg,
7 Handstand push-ups

HEAVY DAY

4*8 Dead lift
3*16 farmer loaded step up
3*8 Arnold shoulder presses
3*8 ring pull ups (loaded if possible)
3*15 deficit push ups narrow (loaded if possible)



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