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WOD 12.7.19 (MGW)

PRO/R00KIES: 20 min EMOM 1st 15/12 Slam Ball Throws RX 12 kg, 2nd 12 Suitcase Step Ups Over the Box 60 cm RX 20 kg, 3rd 200 m Run, 4th REST.

HEAVY DAY:
A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Triset 40 Mountain climbers, 30 Crunches, 15 sec Hanging L Hold

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