A. Group warm up
B. WOD demo
C. Shoulder therapy | 15 minutes
3 rounds | NFT
20 kneeling KB bottoms up presses | 10 per arm – light weight
25m lateral bear crawl | from one side of the rig to the other
20 second static hang from pull up bar
D. 3 rounds for max reps | 1 minute at each station
1. box jumps
2. row for cals
3. KB/DB snatches 53/35
4. rest
Source: Workout Of The Day
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Jason Archer
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