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Benchmark Saturday 12.10.19 (MGW)

PRO/R00KIES: Kelly 5 Rounds for time 400 m Run, 30/15 Box Jumps, 30/15 Wall Ball Shots RX 20 lb. 30 min Time Cap.

ENDURANCE WOD: 1000/800 m Run 6 min Cap. Then 16 min EMOM 1st min 12/9 Cal Prison Style Assault Bike, 2nd 12/9 Cal Ski Erg, 3rd 50 DU, 4th REST. Cash out 1000/800 m Run 6 min Cap.

HEAVY DAY:
A. 4*8 Heavy Thrusters
B. 3*3 Rope Climbs or 10 strict chin ups
C. 4*20 m Sled
D. 4*30 m Farmer Carry
E. Tri Set 20 V Ups, 1 min Side plank each side, 15 GHD back extensions

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