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171214 PB.Plan

WOD

Benchmark Girl Grace: 30 CJ for Time (60/40)

PB.Plan

Kraft Arme 5×8-10 DB Bench

Oly

Complex: 2xhangCLPull+1xfull SQCL+1xSJ (% von 1RM CJ) 80/2 85/2 90/1

Gymn

10×3 TEMPO deficit HSPU: 12X1

Accessory

3×8-10 Nackendrücken,

3×8-10 Sotspress

OlyWOD

Skill: Clean

GymnWOD

Skill: Core

WOD: 20′ EMOM: 15 Sit ups, 15 Superman rocks, 15 TTB, 15 sideplank

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