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WOD 21.6.19 (GWM)

PRO/R00KIES: 20 min AMRAP 20 Plate thrusters RX 20 kg, 50 DU, 25 V Ups. Every 2 rounds completed 500 m Run.

HEAVY DAY:
A. 4 Super set 30 m Lunges one arm front rack, 15 db Dead Lifts
B. 3 Super set 10 Sumo Squat High Pull, 10 Dips Loaded if Possible
C. 4 Super set 15 Push Ups Loaded if possible, 10 Hammer db curls
D. 3 Super set 10 one arm db Row, 10 db French extensions
E. 3 Super set 25 Crunches, 30 sec max L hold from parallettes.

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