A. Group warm up
B. WOD demo/movement standards
C. Barbell warmup / break to find WOD weight
D. For time:
Run 400m
50 Hang Power Cleans 95/65
1 – 25m suicide
50 Back Squats
Run 400m
25 Push Jerks
1 – 25m suicide
25 Pull-Ups
Run 400m
*15min time cap
Any missed reps = 1 sec penalty
D. Cool down
Source: Workout Of The Day
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