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Team WOD 25.11.19 (MGW)

PRO/ROOKIES: Couples. For time as a team 800 m Run, 50 Thrusters RX 40 kg, 50 Pendley Rows RX 40 kg, 400 m Run, 40 Thrusters, 40 Pendley Rows, 200 m Run, 30 Thrusters, 30 Pendley Rows.

HEAVY DAY:
A.4 Super Sets 5 Back Squat + 7 Box Jump RX 75 cm
B.3 Super Sets 12 Front Rack Lunges (6L/6R)+ 20 Jump Lunges
C.4 Super Sets 5 Bench Press + 10 Plyo Push Ups (use step if possible)
D.3 Super Sets 10 Incline Dumbbell Bench Press + 10 Ring Dips
E. 3 Tri Set 20 Russian twists, 15 Loaded Sit Ups, 15 Ghd Back Extensions

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