A. Group warm up

B. WOD demo

C. EMOM 15
5-10 db/kb TGU sit up | sit up to elbow then hand, reset back on ground for next rep
20-30 second static ring hold
10 box jumps | weighted step up | lateral step up

12 kbs (a) 53/35
24 DU’s
12 sit ups
Source: Workout Of The Day

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