1/18 WOD

Warm-Up 2 Rounds: 400m easy run 20 jumping jacks 10 lunges 10 high knees Benchmark 2000m Row Record: Time 1 Mile Run Workout Every 4 Minutes x 4 Rounds 12 KB Swings 12 Goblet Squats 12 Sit-Ups Remaini

Warm-Up 3 Rounds: 250m row 10 ring rows 10 scap pull-ups 20-sec hollow hold Benchmark Pull-Up Test Choose: Max Strict Pull-Ups OR Max Banded Pull-Ups OR Max Ring Rows in 2 min Record result. Workout 1

Warm-Up 3 Rounds: 200m run 10 air squats 10 glute bridges 10 walking lunges 10 banded good mornings Movement Prep 2 rounds: 5 empty-bar front squats 5 tempo squats (3 sec down) 5 squat jumps Benchmark