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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

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