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The Grinch | 22/12/23 | Friday

Warm Up: Coaches Pick


WOD: For Time or Time Capped


RXD Option:

10 RFT / 35 min TC:

7 Cals

7 Chest 2 Bar Pull Ups

7 Front Squats (60/42.5)

7 HSPU (Max 1 Ab Mat)

7 Cals


SCALED Option:

6 – 10 RFT / 35 min TC:

7 Cals

7 Pull Ups / 7 Bar Rows

7 Front Squats (42.5/30)

7 Bench HSPU / DB Push Press (22.5/15)

7 Cals


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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