A. Group warm up
B. WOD demo
C. For total rounds:
0-7
250m row
20 push ups
7-9 rest
9-16
10 pull ups
5/3 wall walks | scale=25m lateral bear crawl, from one end of the rig and back
16-18 rest
18-25
50m sandbag carry
20 KBS (r) 53/35
*score = completed rounds only
Source: Workout Of The Day
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Jason Archer
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