A Group warm up

B WOD demo

C. Row 5x250m
rest 2-3 minutes between sets

**Goal on this is to be consistent with your 250m split times, pick a pace you can hold up on for all 5 rounds*

D. 15 minute EMOM
1. 25 sec Static ring holds
2. 25 sec Static sandbag hold
3. 25m lateral bear crawl

E. Cool down
Source: Workout Of The Day

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Jason Archer
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