A. Group warm up
B. WOD demo
C. 5 – 3 min AMRAPS
3 min rest in between AMRAPS
AMRAP #1
50m bear hug sand bag carry
10 tire jumps *step down*
AMRAP #2
15 KBS (r) 53/35
6/8 cal row
AMRAP #3
3/5 wall walks
**scale = 7 DB push press
20 sit ups
AMRAP #4
200m run
12/15 push ups
AMRAP #5
5 sand bag over shoulder 100/50
7 T2B/K2E/Strict knee raises
*score is total rounds and reps from all 5 AMRAPS
D. If time remaining:
Tabata planks (from elblows)
E. Cool down
Source: Workout Of The Day
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