1/18 WOD

Warm Up: 2 rounds 10 wall squats 10 PVC pass-throughs 10 scapular shrugs (standing, arms overhead) 10 ankle rocks (each side) Overhead Squat Work 3 x 10 PVC overhead squat (tempo 3-1-3) Forward Step

Warm Up x 2 8 - Paused goblet squats/ elbows up 10 Hip Openers 20 sec Hollow Hold 6 Burpees EMPTY BARBELL 2x8 front squats METCON Buy-in: 400m Row (split) AMRAP 18 min 30 Thrusters 30 Toes-to-Bar 30 w

General (3 min) x 2 :30 Jumping jacks :30 Air squats :30 Ring rows :30 Slow push-ups :30 High knees :30 PVC pass-throughs 3 Rounds 5 Strict Pull-Ups 7 Chest-to-bar ring rows 10 weighted step ups 18-mi