A. Group warm up

B. WOD demo

C. Skill work – 15 minutes
Rope climbs
Pull ups

D. EMOM 16
1. 3 renegade rows w/push up to begin every rep
2. 5 T2B/K2E | 5 pulls ups *pick one or switch every round*
3. 100m sled push | empty sled only
4. 30 second plank | hands or elbows

E. Cool down
Source: Workout Of The Day

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Jason Archer
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