A. Group warm up

B. WOD demo

C. For time | subtract rest time from score
4 – 500m row repeats
*AFTER each round complete 50m sandbag carry + 50 DU’s
Rest 2 minutes between rounds

D. If time allows:
3 rounds Not for time:
30 second plank | from hands or elbows
30 second superman hold
Source: Workout Of The Day

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Jason Archer
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