A. Group warm up
B. WOD demo
C. For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps 24/20
20 Burpees
25 Sit ups
20 Knees to elbows
30 Kettlebell swings 53/35 (r)
30 Sit-ups
20 DB/KB hang snatches 53/35 | 10 per arm
25 Back extensions (supermans)
30m single arm OHL | to 15m mark and back
D. If time allows
Tabata | switch holds every round | total of 16 – 20 sec rounds with 10 sec rest between rounds
Hollow body hold
Superman hold
Source: Workout Of The Day
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Jason Archer
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