A. Group warm up

B. WOD demo

C. Strength | 15 minutes
Tempo or Negative Pull ups – Start position can be from dead hang or chin over bar

6×2 Dead hang tempo = 3:3:3

6×2 Negative pull up tempo = 3 second hold with chin over bar, 3 second to full extension, then reset

D. EMOM 12
1. 50m sandbag carry
2. 5-7 clapping push ups
3. 20 kbs (r) 53/35
Source: Workout Of The Day

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