A. Group warm up
B. WOD demo
C. 16 minute EMOM
1. 30 second static ring hold
2. 30 second handstand hold
3. 30 second static hold from pull up bar
4. 10/12 cal row
D. 7 minute AMRAP
$$ in 1000m row
then
AMRAP of burpees
Source: Workout Of The Day
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