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WOD 17.1.20 (MGW)

PRO/ROOKIES: 20 min AMRAP. Buy in 50 Sit Ups, 50 KB Swing 24 kg, 50 Ring Dips then AMRAP 400 m Run, 20 m Walking Suitcase Lunges RX 24 kg, 15/12 Ring Rows.

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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