A. Group warm up

B. WOD demo

C. Strength – Tabata
Planks – from elbows

D. For reps: 17 minute clock
35/30 cal row
150m sled push – 180/100
35 KB front rack walking lunges 53/35
25/20 cal row
100m sled push
25 KB front rack walking lunges
as soon as you finish
AMRAP of burpees

*score is total # of burpees

E. Cool down
Source: Workout Of The Day

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Jason Archer
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