A. Group warm up
B. WOD demo
C. For time:
$$ in 400m run
then
12-9-6
pull ups
burpees
rest 3 min (on your own)
$$ in 50m walking lunge
then
12-9-6
T2B
push ups
D. Not for time:
2 rounds
25 supermans
25 pike pulses
Source: Workout Of The Day
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Jason Archer
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