A. Group warm up
B. WOD demo
C. EMOM 12
1. 12 split squats *use kb/db for added weight
2. 50m sled push 180/100
3. 30 second plank from hands
rest 3 minutes
D. 7 min AMRAP
burpee box jumps ups
EMOM stop and do 10 wall balls 20/14
*score is total burpee box jumps
E. Cool down
Source: Workout Of The Day
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Jason Archer
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