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WOD 4.10.19 (MGW)

PRO/R00KIES: For time 1000/800 m Run, 6 min Cap then 10 min EMOM ODD 20 Farmer Loaded alternating Lunges RX 24 kg, EVEN 16 Renegade Rows RX 20 kg, Cash out 1000/800 m Run 6 min Cap.

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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