A. Group warm up
B. WOD demo
C. AMRAP 7:
15-12-9
calorie row
burpees over rower
rest 3 minutes
AMRAP 7:
30 -24-18
15-12-9
DU’s
pull ups
rest 3 minutes
AMRAP 7:
15-12-9
KBS (a)
sit ups
Score is total reps per AMRAP
D. Tabata this
planks from hands
pike pulses
E. Cool down
Source: Workout Of The Day
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