A. Group warm up
B. WOD demo
C. 15 minute EMOM
1. 10/12 cal row
2. 30 second static ring push up hold – put barbell on rack, put black straps from pull up bar on barbell then hook rings to black straps
3. 30 second static hold from pull up bar
D. 3 Rounds – Not for time – done as a group
20 KB/DB side bends – 10 per side
20 side plank hip touches – 10 per side
45 second leg lift hold – legs 2″ off ground
Source: Workout Of The Day
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