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WOD 4.11.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 9 Dead Lift RX 100 kg, 2nd 45 sec MAX Cal Ski Erg, 3rd 15/12 Ring Dips, 4th 200 m Run, 5th REST.

HEAVY DAY:
A.4 Super Sets 5 Back Squat + 7 Box Jump RX 75 cm
B.3 Super Sets 12 Front Rack Lunges (6L/6R)+ 20 Jump Lunges
C.4 Super Sets 5 Bench Press + 10 Plyo Push Ups (use step if possible)
D.3 Super Sets 10 Incline Dumbbell Bench Press + 10 Ring Dips
E. 3 Tri Set 20 Russian twists, 15 Loaded Sit Ups, 15 Ghd Back Extensions

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