A. Group warm up

B. WOD demo

C. 3 Rounds For Time
• Row 500m
• 12 Body Weight Deadlifts
• 21 box jumps – 20″

D. LL Cool J Ab sesh – with any time remaining or on your own up front
3 rounds
25 Russian twists – Guys use 25# plate, Gals use 15# plate
20 Plank wall touches – from elbows reach out and touch wall – 10 per side switching every rep
10 Hollow body rocks
Source: Workout Of The Day

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Jason Archer
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