A. Group warm up
B. WOD demo
C. Strength – 15 minutes
Barbell hip thrusts – use benches to rest your back on
5×5
D. 20 minute EMOM
1. 40m sled push 200/140 (guys use 4-45# & 2-10# plates – gals use 2-45# & 2-25# plates)
2. 50m sandbag carry 100/50
3. 10 KBS (A) 53/35
4. 10 BW elevated step back lunges (guys use 45# and gals use 25# plate)
*score is to tell me how you liked the WOD 🙂
E. Cool down
Source: Workout Of The Day
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Jason Archer
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