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WOD 20.12.19 (MGW)

PRO/R00KIES: 20 min EMOM 1st 45 Sec Max Cal Prison Style Assault Bike, 2nd 45 sec Max Hang Power Dumbbell Clean RX 20 kg, 3rd 45 Sec Max V Ups, 4th REST.

HEAVY DAY:
4*8 Dead Lift
4*3 Rope Climb
4*40 m Sled Push
4*80 m Farmer Carry
4*20 GHD Obligue Sit Ups
3*30 Sec Max Reps Mountain Climbers

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