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WOD 5.3.20 (GW)

PRO/ROOKIES: 18 min EMOM 1st 7 Power Clean to OH RX 50 kg, 2nd 10 Chest to Bar, 3rd 20 V Ups.

MASTER CLASS: 18 min EMOM 1st 7 Power Clean to OH RX 60 kg, 2nd 7 Chest to Bar + 4 Bar Muscle Up, 3rd 20 V Ups.

HEAVY DAY:
a. 3*8 Strict Pull Ups Loaded
b. 3*12 Inverted Row Wide Grip
c. 3*8 Strict Chin Ups
d. 3*8 Bench Press
e. 3*8 Dips Loaded
f. 3 Super Sets 15 Wall Ball Shots Sit Ups + 15 Leg raises.
1 min Strict Rest between Sets.

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