A. Group warm up
B. WOD demo
C. 16 minute EMOM
1. 100m sled push | guys add 2-45, gals add 2-25
2. 30 second static ring hold
3. 10 KBDLHP 53/35
4. 45 sec leg lift hold | legs 2″ off ground – *point toes 🙂
D. Not for time: done as a group
3 rounds:
20 KB side bends | 10 per side
20 sit ups
30 second plank
Source: Workout Of The Day
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Jason Archer
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