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WOD 17.10.19 (GW)

PRO/R00KIES: For time 21 Front Squat RX 50 kg, 40 Hand Release Push Ups, 15 Front Squat, 30 Hand Release Push Ups, 9 Front Squat, 20 Hand Release Push Ups, 5 Front Squat, 10 Hand Release Push Ups.

MASTER CLASS: For time 21 Front Squat RX 50 kg, 40 Hand Release Push Ups, 15 Front Squat, 30 Hand Release Push Ups, 9 Front Squat, 20 Hand Release Push Ups, 5 Front Squat, 10 Hand Release Push Ups. Cash out 50 m HAND WALK.

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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