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TEAM WOD 9.11.19 (MW)

PRO/R00KIES: Couples – 7 min AMRAP. Buy in 400 m Run. Remaining of time I go u go 7 Power Snatch, 7 OH Squat. 2 min REST.
5 min AMRAP. Buy in 200 m Run. Remaining of time I go u go 5 Power Snatch, 5 OH Squat. 1 min REST. 3 min AMRAP. Buy in 100 m Run. Remaining of time I go u go 3 Power Snatch, 3 OH Squat. RX 40 kg

ENDURANCE WOD
3 Rounds of:
30 sec medium pace,
20 sec hard pace,
10 sec harder pace,
Rest 30 Sec.
Ski Erg, Row, Assault Bike, SpeedFit

HEAVY DAY:
A.4 Super Sets 40 m backward Sled Drag + 40 m Farmer Carry.
B.3 Super Sets 20 m Waiters Walking Lunges every 10 m switch sides + 30 Sec max lateral steps with band 2 Steps left,2 right.
C.4 Super Sets 5 Barbell Shoulder Press + 12 Arnold Press.
D.3 Super Sets 12 Barbell Curls + 12 Narrow Grip dumbbell tricep presses.
E. 3 Tri Set 10 Strict Toes to Bar, 16 obligue GHD Sit Ups, 30 Sec Side Plank each side (raise the leg if possible)

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