A. Group warm up
B. WOD demo
C. EMOM 12
1. 3 sandbag over shoulder
2. 30 second static ring hold
3. 30 second handstand hold
D. For time | 12 minute time cap
$$ in 600m run | 750m row – start half the class on the run and other on the row
then..
40 weighted box/plate step ups 53/35 | one kb/db | can hold in front rack, suitcase or goblet
50 sit ups
40 weighted step ups
$$ out 600m run | 750m row – finish with one you did not do to start
Source: Workout Of The Day
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Jason Archer
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