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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