A. Group warm up
B. WOD demo
C. Back Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
*if you are wearing running shoes take them off*
**FORM OVER WEIGHT ALWAYS**
D. 12 minute EMOM
1. 10 wall balls 20/14 | RX+ 12 wall balls | RX++ 15 wall balls
2. 10 box jumps 24/20 | RX+ 12 box jumps | RX++ 15 box jumps **step down**
3. 10 burpees | RX+ 12 burpees | RX++ 15 burpees
*To achieve RX+/++ you must hit all reps every round*
Source: Workout Of The Day
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Jason Archer
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