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Team WOD 20.11.19 (M)

PRO/R00KIES:
Couples I Go you Go. 1 min Max WORK, 1 min REST, 45 Max WORK, 45 sec REST, 30 Max WORK, 30 REST, 20 sec Max Work, 20 sec REST. Complete 2 Rounds in a row for each Station :
A. Speed Fit
B. Assault Bike
C. Slam Ball

HEAVY DAY:
A.4 Super Sets 5 Dead Lift + 40 m Sled Push
B.3 Super Sets 16 Farmer Loaded Back Step Lunges (6L/6R)+ 12 Hip Thrusters
C.4 Super Sets 5 Loaded Negative if possible strict Pull Ups + 16 Renegade Rows
D.3 Super Sets 12 Inverted Rows elevated feet + 10 Barbell High Pull Row Wide Grip
E. 3 Tri Set 20 GHD Sit Ups, 15 Banded Wood Chops , 12 Slam Ball Throws.

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