A. Group warm upB. WOD demoC. 30-20-10:Row CaloriesAlternating Dumbbell Box Step-ups (50/35)Directly Into…10-20-30:Alternating Dumbbell Hang Cleans (50/35)Wallballs (20/14) Source: Workout Of The Day

"Body Slam"

A. Group warm upB. WOD demoC On the 4:00 x 5 Rounds | This is not an AMRAP. If you complete the round in 2 minutes you get 2 minutes rest. Increase push press load every round25 AbMat Sit-ups15 KBDLHP 53/355 Push Press*Build in Weight on the Push Press* Source:...