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Benchmark Saturday double Helen 11.1.20 (MGW)

PRO/R00KIES: For Time 3 rounds 800 m Run, 42 Kettlebell Swings RX 24 kg, 24 Pull Ups.

ENDURANCE WOD: The GHOST – 6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double unders
1 minute rest

HEAVY DAY:
12,8,6,8,10 Front Squat
12,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back Lunges + 15 dumbbell bench press
3 tri sets 16 Lateral Lunges (8L/8R) + 10 Strict Toes to Bar + 1 min Side Plank (each side)

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