A. Group warm up
B. WOD demo
C. For reps:
4 – 3 minute AMRAPS | Rest 3 minutes between rounds | score = total burpee + jump squat reps after (4) rounds.
15 Deadlifts – 115/155 | pick weight you can move consistently and focus on movement quality.
15 Strict knee raises – rx+ t2b
50m kb/db suitcase carry | single arm, switch arms at 25m mark. 44/53
Burpee + jump squat
*Burpee + jump squat = first do a burpee then jump squat
Source: Workout Of The Day
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