A. Group warm up
B. WOD demo
C. Complete as many rounds as possible
in 20 minutes of:
•8 toes-to-bars
•10 dumbbell hang clean and jerks
•14 / 12-cal. row
Rx:
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Scaled:
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell
D. Cool down
Source: Workout Of The Day
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Jason Archer
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