A. Group warm up

B. WOD demo

C. 21 min EMOM
1. 50m farmers carry 53/35 ***keep shoulders pulled back***
2. 15 second static ring hold
3. 30 second plank

D. 10 min AMRAP
12 KBS (A) 53/35
9 Pull ups
6 Burpees
3 T2B

E. Cool down.
Source: Workout Of The Day

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