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WOD 18.10.19 (MGW)

PRO/R00KIES:20 min EMOM 1st min 40 m Sled Push RX 100 kg, 2nd 15 Ring Rows, 3rd 15 KB Swing RX 24 kg, 4th 200 m Run, 5th REST.

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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