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21st JAN 2016: 3 small WODs + pump

21 Jan

  

This lovely lady brought me flowers today, thanks Louise 👯🎏

WOD

Team WOD with Martin

40-30-20 reps

  • Power cleans @ 40 kg
  • Ring dips

Strength

24-18-12-9-6 reps (with Martin)

  • Butterfly pull-ups
  • Push jerks @ 2 x 15 kg DBs

Then

5-4-3-2-1 reps:

  • Strict chin-ups
  • Push-ups

Pump

  • DB bench press: 4 x 12 reps @ 2 x 12,5 kg
  • 5 x 21s EZ bar curls + 5 kg
  • 5 x 20 tricep ext @ 10 kg

Moving

Biking: 10 km

Walking: 3 km

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