A. Group warm up

B. WOD demo/movement standards

C. Barbell warmup / break to find WOD weight

D. For time:
Run 400m
50 Hang Power Cleans 95/65
1 – 25m suicide
50 Back Squats
Run 400m
50 Push Jerks
1 – 25m suicide
50 Pull-Ups
Run 400m

*15min time cap

D. Cool down

5-11am Mary
4-8pm Ryan
Source: Workout Of The Day

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