1/18 WOD

Warm-Up – 10 min 2 min easy bike or row PVC x 2 rounds: 8 Pass-throughs 8 Overhead squats 6 Snatch grip presses 20-sec overhead hold Overhead Squat Skill – 15 min 2 × 5 PVC OHS 3 × 5 Empty barbell OHS

Warm-Up – 12 min 12 Air squats (2-sec pause at bottom) 10 Banded glute bridges 10 Reverse lunges 30 sec Dead bug hold Empty Barbell Flow (2 rounds) 6 Back squats 6 Good mornings 6 Front squats Back Sq

“Finisher Friday” Warm-Up: 3 rounds: 10 med ball cleans, 10 push-ups, 100m jog Deadlift: 5x5 Accessory: 3 sets of 10 DB glute bridges 5/5 each leg WOD (Teams of 2 – 22 Min Cap) Buy-In: 400m Run (toge