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Team WOD 19.10.16 (MGW)

PRO/ROOKIES: For time: 2 Rounds – 500/400 m Run, 50/40 Wall Ball Shots, 50/40 Ring Rows.

HEAVY DAY: 4*8 dead lift, 3*8 step up box farmer loaded, 4*8 strict pull ups loaded if possible, 3*10-12 inverted row, 3*15 GHD back extensions



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