A. Group warm up
B. WOD demo
1. Bent over rows – 5×5
2. Plyo push ups – 5×8 | guys use one 45# plate | gals one 25# plate.
*one hand placed on plate, the other on the ground. Every rep switch hands that is on the plate
D. AMRAP 7
8 Single arm DB push press 50/35 | 4 per arm
100m Single arm KB farmers carry 53/35 | switch arm as needed
E. Cool down
Source: Workout Of The Day
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