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WOD 19.7.17 (MGW)

PRO/R00KIES: 20 min AMRAP 30 Single Arm Rack Lunges (15L/15R) RX 24 kg, 20 One Arm KB Swing (10L/10R) RX 24 kg, 20/15 Ring Rows, 50 DU/SU. Every 2 Rounds Completed 400 m Run.

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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