A. Group warm up

B. WOD demo

C. For time – Score is time on each Metcon | with any time remaining in 10min block use as rest

10min. to finish…
5 Rounds:
7 sandbag over shoulder 100/50
12 Cal Row

rest 3

10min. to finish…
5 Rounds:
10 Front Rack Lunges 75/55
10 KB Swings (a) 44/26
10 Sit ups

rest 3

10min. to finish…
4 Rounds:
20 DB Snatches 40/25 | 10 per arm switching every rep
20 K2E

*any missed reps = 1 second penalty on time*
Source: Workout Of The Day

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Jason Archer
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