1/18 WOD

Warm-Up 3 rounds: 10 band pull-aparts 10 pike push-ups 10 ring rows 20 jumping jacks Strength (15 min) Strict Press 5 x 5 Accessory: 3 rounds: 10 DB Arnold press 20-sec hollow hold Tabata Tuesday Row

Warm-Up 3 rounds: 200m run or 1 min bike 10 scap pull-ups 10 ring rows 10 hollow rocks 10 PVC pass-throughs Skill / Pull-Up Progression 3 rounds: 5 scap pull-ups (strict control) 5 jumping pull-ups OR

Warm-Up 3 rounds: 10 jumping squats 10 PVC pass-throughs 5 inchworms 10 med ball slams 30 sec jump rope SKILL: Power Clean Build to moderate/light 4 sets 3 power cleans 3 front squats Team Workout (