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WOD Hotshots19 1.2.20 (MGW)

PRO/R00KIES:
6 rounds for time
30 airsquat
19 power clean(60/40)
7 strict pull ups
400m run

ENDURANCE WOD:

Every 4 for 24
200m run
10 burpees
Max slam ball until 3 min mark.

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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