A. Group warm up
B. WOD demo
C. Strength
Back squat
5×3
Tempo – 5:5:X:1
*can go up in weight as long as you do not compromise your form
D. 20 minute AMRAP
500m row
200m run
3 rounds of:
5 push ups
10 air squats
20 kb chops
*split classes into heats if needed with each starting on top of a full minute.
E. Cool down
Source: Workout Of The Day
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Jason Archer
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