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TEAM WOD 4.12.19 (M)

PRO/R00KIES: 5 team mates, for time as a team – 250/175 Cal Assault Bike, 5000/3500 m Row. Every 6 min 400 m Run.

HEAVY DAY:
4 Super Set 8 Bench Press + 10 Pendley Rows
3 Super Set 10 DB Arnold Shoulder Press + 10 Loaded Chin Ups
3 Super Set 12 Dips loaded, 12 DB Pull Over
3 Super Set 15 KB High Pull, Max Narrow Grip Push Ups

3 Super Set 15 Swiss Ball Plan Roll Out + 20 Reverse Crunches
3*16 GHD Back Extensions

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