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WOD 21.11.19 (GW)

PRO/R00KIES: 15 min AMRAP 6 Hang Power Clean & Jerk RX 40 kg, 12 Front Rack Lunges RX 40 kg, 9 Toes to Bar.

MASTER CLASS: 15 min AMRAP 6 Hang Power Clean & Jerk RX 50 kg, 12 Front Rack Lunges RX 40 kg, 9 Toes to Bar. Cash Out 30 m Hand Walk.

HEAVY DAY:
A.4 Super Sets 5 Dead Lift + 40 m Sled Push
B.3 Super Sets 16 Farmer Loaded Back Step Lunges (6L/6R)+ 12 Hip Thrusters
C.4 Super Sets 5 Loaded Negative if possible strict Pull Ups + 16 Renegade Rows
D.3 Super Sets 12 Inverted Rows elevated feet + 10 Barbell High Pull Row Wide Grip
E. 3 Tri Set 20 GHD Sit Ups, 15 Banded Wood Chops , 12 Slam Ball Throws.

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