A. Group warm up
B. WOD demo
C. For time: 7 rounds – rest 90 seconds after each round
$$ in each round with 20|15 cal row and 7|5 burpees over rower
then…
7|3 tire flips
50m farmers carry 53/35
25m lateral bear crawl
20 second static ring hold
*21 minute time cap
D. Mobility
roll out, lats, biceps, triceps, chest, legs
E. Cool down
Source: Workout Of The Day
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Jason Archer
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