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WOD 19.12.19 (GW)

PRO/R00KIES: 5 min to find 1 Rep MAX Snatch. 3 min REST. Then -For time 21-15-9-7 OH Squat RX 40 kg, Pull Ups. 12 min Cap

MASTER CLASS: 5 min to find 1 Rep Max Snatch. 3 min REST. Then – For time 21-15-9-7-5 OH Squat RX 50 kg, Chest to Bar Pull Ups 12 min Cap.

HEAVY DAY:
4 Super Set 8 Bench Press + 10 Pendley Rows
3 Super Set 10 DB Arnold Shoulder Press + 10 Loaded Chin Ups
3 Super Set 12 Dips loaded, 12 DB Pull Over
3 Super Set 15 KB High Pull, Max Narrow Grip Push Ups

3 Super Set 15 Swiss Ball Plan Roll Out + 20 Reverse Crunches
3*16 GHD Back Extensions

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