A. Group warm up
B. WOD demo
C. For time | 17 minute time cap
$$ in 30 burpees
then
3 rounds
10 DL 55-65% of 1RM
5 strict pull ups
10 strict knee raises
5 burpees over bar
$$ out 30 burpees
Source: Workout Of The Day
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Jason Archer
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