A. Group warm up

B. WOD demo

C.1 5 minute AMRAP
15 air squats
10 push ups – one hand on wall ball other on ground – 5 reps per arm

C.2 For time: 15 minute time cap
Wall ball 20/14
400m run after each set

D. Cool down
Source: Workout Of The Day

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Jason Archer
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