A. Group warm up

B. WOD demo

C. For total rounds:
250m row
20 push ups

7-9 rest

10 pull ups
5/3 wall walks | scale=25m lateral bear crawl, from one end of the rig and back

16-18 rest

50m sandbag carry
20 KBS (r) 53/35

*score = completed rounds only
Source: Workout Of The Day

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