A. Group warm up

B. WOD demo

C. 6 – 3 minute AMRAPS | rest 2 minutes between rounds
1. 25/30 cal row
AMRAP of strict pull ups

2. 10 deadlifts 155/105 | share a bar if possible
20 wall balls 20/14 | rx+ OH single arm db/kb squats – 10 per arm
AMRAP of burpees

3. 200m run
AMRAP of tire step ups | rx+ add weight vest on run and step up

*score is total burpees only | coaches view coaches notes to set clock
Source: Workout Of The Day

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Jason Archer
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