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"Sweet or Sweat?" - 18/10/23

Group Warm Up: Coaches Pick


WOD: AMRAP in 20 mins


RXD Option: As Prescribed


21 Cal Row

21 Cals Bike / 30 Cals AD

15 Box Jump Overs (24/20)

15 KBS (28/20)

9 Burpees Over Rower

9 Goblet Squats (28/20)


SCALED Option: To Suit


18 Cal Row

18 Cals Ski

12 Box Step Overs (20/16)

12 KBS (20/12)

6 Burpees

6 Goblet Squats (20/12)


Group Finisher: (15 mins work)

Accessory Work

3 x 20 Banded Pull Ups

3 x 20 Bicep Curls

3 x 20 Bench Dips

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