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WOD 11.10.19 (MGW)

PRO/R00KIES: For time 25 Toes to Bar/knees to Chest, 40 Plate Ground to OH RX 20 kg, 1000 m Run, 40 Plate Ground to OH RX 20 kg, 25 Toes to Bar/Knees to Chest.

HEAVY DAY:
A. 4*8 Heavy Thrusters
B. 3*3 Rope Climbs or 10 strict chin ups
C. 4*20 m Sled
D. 4*30 m Farmer Carry
E. Tri Set 20 V Ups, 1 min Side plank each side, 15 GHD back extensions

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