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Deck The Halls | Friday | 1/12/23

Warm Up: Coaches Pick


WOD: AMRAP


RXD Option:

AMRAP in 12 mins: YGIG Rounds

6 WBS (9/6)

120m Row


*** Rest 3 mins ***


AMRAP in 8 mins: YGIG Rounds

20 Du’s

5 Pull ups


*** Rest 2 mins ***


AMRAP in 4 mins: YGIG Rounds

2 Burpees

1 Shuttle Run


SCALED Option:

AMRAP in 12 mins:

6 WBS (6/3)

120m Row


*** Rest 3 mins ***


AMRAP in 8 mins: YGIG Rounds

40 Skips

5 Pull ups


*** Rest 2 mins ***


AMRAP in 4 mins: YGIG Rounds

2 Burpees

1 Shuttle Run


Finisher:

3 sets x 30 secs

T2B / K2E / KR

MB Bosu Crunches

Side Plank


Accessory Work:

3 sets x 5 reps

Push Jerk

Front Racked Lunges

OHS


Top Up:

20 on / 10 off Cycle

X 8 or

X 16 or

X 24

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