A. Group warm up

B. WOD demo

C. Strength
Front rack Elevated step back lunges
Guys use 45
Gals use 25

D. For time: 18 minute time cap
$$ in 25m walking lunge
Sprint to 100m mark – when you get back to the 25m mark, lunge back to start line
2 rounds
20 DB C&J – Single arm switching every rep 50/35
10 T2B
2 rounds
20 v-ups
10 Single arm DB Snatches 50/35
Source: Workout Of The Day

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Jason Archer
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