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TEAM WOD 22.10.19 (M)

PRO/R00KIES: 3 Team mates – FOR TIME
1000 m Run, 90 Slam Ball Throws RX 12 kg, 60 Box Jumps,
800 m Run, 75 Slam Ball Throws RX 12 kg, 45 Box Jumps,
600 m Run, 60 Slam Ball Throws RX 12 kg, 30 Box Jumps,
400 m Run, 45 Slam Ball Throws RX 12 kg, 15 Box Jumps,
200 m Run.

HEAVY DAY:
A. 4 Super Sets 8 Front Squat + 8 Strict loaded pull ups (med ball between legs)
B. 3 Super Sets 20 meter single rack walking lunges (10L/10R) + 10 Pendley Rows
C. 3 Super Sets 15 leg Curl Swiss Ball + 15 Ring Rows
D. 3 Tri sets 16 GHD Obligue Sit UPS + 12 Slam Balls + 40 mountain climbers

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