Tagged as: RANKEL

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Hero WOD Rankel 1.12.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 6 Dead Lift RX 100 kg, 7 Burpee pull ups, 10 KB Swings RX 32 kg, 200 m Run.

ENDURANCE TEAM WOD:

3 Rounds for time:

2*500 m Relay ROW
2*25 Cal Relay Assault
2*25 Cal Relay Ski Erg

HEAVY DAY

10,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 wide grip upright Row
3 Super Sets 15 Sec L sit parallettes Hold + 10 barbell bicep curl



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