A. Group warm up
B. WOD demo
C. 6 – 3 minute AMRAPS | 2 minutes rest between rounds
1. 500m row
AMRAP burpees over rower
2. 50m box push | from one side of rig to other x2
AMRAP strict HSPU
3. 10 sandbag over shoulder 100/50
AMRAP KBS (r) 53/35
**score is total reps from all 3 AMRAPS
Source: Workout Of The Day
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Jason Archer
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