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Team WOD 17.12.19 (M)

PRO/R00KIES: Three Rounds of 2 min AMRAPs with 2 min REST between.
A. 25 Slam Ball Throws + Max DU.
B. 25 Down Ups + Max Cal Speed Fit,
C. Max Parallete L Hold, every time you touch the floor 15 Superman Back Extensions.

HEAVY DAY:
4 Super Set 8 Bench Press + 10 Pendley Rows
3 Super Set 10 DB Arnold Shoulder Press + 10 Loaded Chin Ups
3 Super Set 12 Dips loaded, 12 DB Pull Over
3 Super Set 15 KB High Pull, Max Narrow Grip Push Ups

3 Super Set 15 Swiss Ball Plan Roll Out + 20 Reverse Crunches
3*16 GHD Back Extensions

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