A. Group warm up
B. WOD demo/barbell warm up
C. For time – any missed reps = 1 second penalty | if you finish before 10min cap use as extra rest
0-10
75 Wall balls 20/14
75 Push ups
rest 3
10-20
21-15-9
hang squat cleans 115/80 RX+135/95
pull ups RX+ C2B
*bar must start from the hang on every rep*
D. Cool down
Source: Workout Of The Day
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