A. Group warm up

B. WOD demo

C. 3 rounds NFT
5-10 barbell or db bicep curls
5-10 ring/box dips
20-30 second plank

D. 5 rounds for time:
10 KBDLHP 53/35
3/5 wall walks or 10 pike push ups
30 mountain climbers
Source: Workout Of The Day

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