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Team WOD ”THE MAN GEORGE GEORGIADIS’’ 9.7.19 (MGW)

PRO/ROOKIES: Couples 20 min AMRAP as a team – 50 Strict Ring Pull Ups or Chin Ups, every they time break the reps PRO 3 Ring Muscle Ups, Rookies 6 Burpees, 100 Wall Ball Shots RX 20 lb, every time they break the reps 35 DU/50 SU.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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