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WOD Thursday 23rd July

Time to get a pump on! Super super set Thursday!


1) Every 4 mins for 5 sets


5 reps Heavy Bench +

8 ring dips +

8 Pushups


2) Every 4mins for 5 sets


MAX reps Pull-ups +

10 Bent Over row +

10 Hammer Curl (each side)


3) 10 sets every 45seconds

1 rep NEGATIVE HSPU - lower 10-15secs







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