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Benchmark Saturday 29.9.18 (GW)

PRO/ROOKIES: Elizabeth 21-15-9 Clean RX 60 kg, Ring dips. Cash out 50/35 Lateral Jump over the bar Burpees

ENDURANCE WOD: 30 min EMOM 1st 12 Cal Ski erg, 2nd 10 Burpee Tyre Flips, 3rd 20 GHD sit Ups, 4th 12 Cal Row, 5th 45 Sec suffle run 6 m with floor tap, 6th REST.

HEAVY DAY:

4*8 Dead lift
3*16 Box Step Ups Goblet Loaded
4*10 Filly Press
3*10 Side shoulder raises
3*12 KB Swing
3*10 Barbell Bicep Curls



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