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Team WOD 30.1.17 (MW)

PRO/ROOKIES: 5 rounds for time 200 m Run, 15 Thruster RX 50 kg. Cash out 200 DU as a team.

MASTER CLASS: FRAN cash out 100 DU time cap 8 min, 2 min rest then 6 min to build a heavy clean.

HEAVY DAY:
A. Super set 4*5 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball)
C. Super set 3*12 Strict pull ups – 3*12 barbell french tricep extensions
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



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