A. Group warm up
B. WOD demo
C. 5 – 3 minute AMRAPS
2 minute rest between rounds
AMRAP 1 –
10/7 cal row
5 burpees over rower
AMRAP 2 –
10 push ups
10 hollow body rocks
AMRAP 3 –
5 DL 225/155
30 DU’s
AMRAP 4
Sandbag over shoulder
100/50
AMRAP 5 –
10 thrusters 45/25
5 strict pull ups
*score is TOTAL reps
D. Cool down
Source: Workout Of The Day
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Jason Archer
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