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Pre Christmas WOD 23.12.19 (MGW)

PRO/ROOKIES: 25 min EMOM 1st 15/10 Cal Assault Bike, 2nd 7 Hang Squat Clean RX 60 kg, 3rd 12 Burpees, 4th 12 Chest to Bar Pull Ups, 5th 20 V Ups

HEAVY DAY:
A.
4*8 Front Squat
3*10 (10L+10R) Farmer Loaded Split Squat rear foot step elevated
3*10 (12L +12R)Goblet Lateral Lunge
3*15 Leg Curl Swiss Ball

3*12 Strict Toes to Bar
3*20 Russian Twist
3*1 min Side Plank

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