A. Group warm up

B. WOD demo

C. On the 3:00 x 7 Rounds:
400 Meter Run
12 Goblet squats 53/35

*rest with any time remaining in round*

*if you are not able to run 400m within the 3 min timeframe scale run to 200m. Goal is to get rest time EACH round

D. Tabata
handstand holds | if time allows

E. Cool down
Source: Workout Of The Day

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Jason Archer
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