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WOD 21.1.20 (GW)

PRO/ROOKIES: For time 100 Sit Ups then 21-15-9 Hang Power Clean RX 50 kg, Front Squat RX 50 kg, Chest to Bar Pull Ups.

HEAVY DAY:

12,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 UpRight Row
3 Tri Sets 30 Sec Max L sit parallette Hold + 15 Loaded Sit Ups + 10 barbell bicep curl

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