A. Group warm up
B. WOD demo
C. 2 rounds
100m sandbag carry – use 25m track
10 hip bridges
10 supermans
C. 8 minute AMRAP
400m run
16 DB snatches 50/35
AMRAP of Pull ups – RX+ C2B – RX++ Muscle ups
rest 3 minutes
12 minute AMRAP
800m run
16 DB snatches 50/35
AMRAP of Pull ups – RX+ C2B – RX++ Muscle ups
* score is total pull ups
D. Cool down
Source: Workout Of The Day
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Jason Archer
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