Helen Hold On | Friday | 8/12/23

Warm Up: Coaches Pick

WOD: AMRAP in 28 mins

RXD Option:

AMRAP in 28 mins:

400m

21 KBS (24/16)

12 Pull Ups

Every 2 rounds:

1 DB Farmers Carry Each

(22.5/15)

SCALED Option:

AMRAP in 28 mins:

400m

21 KBS (20/12)

12 Pull Ups

Every 2 rounds:

1 DB Farmers Carry

(17.5/12.5)

Finisher:

3 sets x 15 reps

Plate Sit Up to Press

Plate Hot Hands

Plate Deadbugs

Accessory Work:

3 sets x 3 reps

Hang Snatch High Pulls

OHS

Box Jumps

Top Up:

Every 3 mins:

30/24 Cals

X 2, 4 or 6 sets