A. Group warm up
B. WOD demo | barbell warm up
C. EMOM 8
1. 8 barbell rows
2. 10 back squats | from ground | will need to use same bar as you use for rows
D. AMRAP 12
8 pull ups
12 back squats 135/105 | rx+ 175/135 | from ground
8 push ups
Source: Workout Of The Day
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