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WOD 30.6.17 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 15/12 cal Assault, 2nd min 15/12 KB Swings RX 24 kg, 3rd min 12/10 Box Jump, 4th min 25/20 sec L hold parallels, 5th min Rest.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.



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