A. Group warm up

B. WOD demo

C. 5x50m sled sprints
men add 90lbs
gals add 50lbs

D. 3 – 3 minute AMRAPS
rest 3 minutes in between rounds

Every AMRAP starts with a $$ in of 20 kb front rack lunges 53/35


AMRAP of burpees

*score is total # of burpees

E. Cool down
Source: Workout Of The Day

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