A. Group warm up

B. WOD demo

C. 8 rounds of 45 seconds on 45 seconds off
1. KBS (r) 53/35
Rest 45 sec
2. row for cals
Rest 45 sec
3. sit ups
Rest 45 sec
4. Pistol squats or air squats

Score is round with least amount of reps

D. Not For time:
3 – 200m run
*1min rest in between sets

E. Cool down
Source: Workout Of The Day

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