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Team WOD 9.10.19 (M)

PRO/R00KIES: 5 Team mates. 4 Working – 1 Resting. 30 min AMRAP 500/400 m Run, 24/20 Cal Assault, 600/500 m Row, 100 DU/200 SU.

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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