A. Group warm up
B. WOD demo
C. With a 21 min clock – no rest between AMRAPS
0-7
AMRAP
5 Sandbag over shoulder 100/50
10 Pull ups
20 OHL 45/25
7-14
AMRAP
3 Strict HSPU
6 T2B
9 Air squats
14-21
AMRAP
15 KBS (r) 53/35
20 Sit-ups
25 Russian twists 20/14
*score is total rounds +reps
D. Cool down
Source: Workout Of The Day
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Jason Archer
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